Name: Playbook - Julian Smith - Tricep/Bicep/Forearms
Uploaded: 2024-04-02T17:10:06.542Z
Duration: 90 min
Description: Tricep/Bicep/Forearms

Ashwin Mohta

Kristoffer

Anthony

Kanyon

Jason

Jon Reese

Anthony Castro

Davey

nivardo

That was by far the best arm pump I’ve ever had!  Damn dude!!

Steven Ruple

Frederik

Ran outta time for forearms but will get that done today! Solid

Stas Szczurek

Ivan

Erick

Mychal

Thomas

David

William

Siiiick pump, can’t type on my phone lol (thank god for voice typing)

Mattias

I honestly hate arm days, but this workout was 🔥🔥🔥

Hugh

Lawrence

Efren

I’m gonna have issues lifting my arms for a few days😳👍🏼

Tyler

Alexis Mendoza

Julian, why have you chosen this path of destruction :’(

Gerard

Grant

Joshua

HECTOR MANUEL RAMIREZ GUZMAN

Parthsarthi

Weston

Steven

Daniel Dambrosio

Brandon

Ricardo Torres

Ethan

JC Miller

Probably my favorite arm day to date 🔥

Elliot

Peter

Landon Jarvis

Michael

The forearms got me fired up. Bout to go tell Popeye he a  b*tch 😂

Brenden

My arms… I can’t feel them! Solid one @Julian

Joseph

Quinton Powell

I say this every new workout you give us but truly best bi/tri pump I’ve felt EVER wow. My forearms feel like they got shot 🤣

Santiago restrepo

15 second flex/contraction before starting your set.

Last set drop set: 8 drop 8 drop 8

*Flex Into Barbell Curl (shoulder width grip)

*Flex Into Barbell Overhead Extension

Reps 1-9: No tempo, curling in front
Rep 10: (10:0:1:0) curling out to the sides

*Incline Dumbbell Curl

Flat Dumbbell Extension (reverse grip)

Superset

Keep the rope together (close grip) as much as possible

*Cable Tricep Press Down

Bicep Cable Curl

*Machine Preacher Curl

*Tricep Machine Press Down

Cable Behind The Head Extension

Single Dumbbell Hammer Preacher Curl

Decline Wrist Curl

Flat Wrist Curl

Incline Wrist Curl

Giant Set

Tricep/Bicep/Forearms

Johnny

Camx

Quads/Abductor/Adductor (4/18/24)

Katriel

Hollister

Brutal one. Tempos and variations have my back pumped.

Joey Cahill

Back/Rear Delt (4/17/24)

Teya

Ricardo Lazo De La Vega Paredes

Loved the focus on the decline movements. Engaged my chest in a way I’m not used to

Tricep/Bicep/Forearms

Community

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