Name: Playbook - Julian Smith - Tricep/Bicep/Forearms
Uploaded: 2024-04-02T17:10:06.568Z
Duration: 90 min
Description: Tricep/Bicep/Forearms

Kristoffer

Ashwin Mohta

Dave

Ricardo Lazo De La Vega Paredes

Levi

Steven

Ivan

Cody VanDiver

Yakhoth

Husni alfar

Mattias

Lawrence

Mychal

HECTOR MANUEL RAMIREZ GUZMAN

Jordan

William

Nate

I never thought I would say I dislike arm day 😭😭 KILLER WORKOUT

Patrick

Starting with forearms giant sets is a killer. Arms falling off…

Csabi

Benjamin

Mark

Tarun

Jake

Nice way to demolish my arms @Julian ….since I had zero intentions of using them today #Thanks

Joseph

Quinton Powell

Maggie

Calvin

God, that was good!!! I don’t know how will i get my bike with my arms so soreeee 💪🏼💪🏼 thanks

Manny

Peter

Kyle Lewallen

Ryan

What a fucking pump (written with my feet because my forearms no longer exist)

Kevin Bithell

Just like the grinch, “my arms grew 3 sizes that day”

Owen Chaffee

Brenden

Glenn

The super set it’s in possible to do when you get ppl use the machine

Youssef

Lamahr

Bradley Taylor

I can’t lift my arms 🤯 the pump is real

Katelynn

Matthew

Taylor

Hollyyyy shit. Gnarliest arm pump I’ve had in a while.

Iurii

Only got like 4 exercises in cuz I gotta go to class but that was a pump, prolly gotta add tris to tomorrows workout

John Campbell

10 reps on one side while the opposite holds the contraction. Switch after 10 reps.

*Preacher Reverse Wrist Curl

Double Arm Dumbbell Wrist Curl

Cable Wrist Adductors

Giant Set

Double Arm Dumbbell Reverse Curl

Cable Wrist Abductors

*Incline Bench Double Arm Dumbbell Curl

Reps 1-7: no tempo
Rep 8: 10 second negative 

Sets 1-3: hands out to the end of the handles 
Sets 4-6: hands close (fist width space between hands)

*Machine Preacher Curl

Bicep Cable Curl (close grip)

*Flat Dumbbell Skull Crusher

Reps 1-7: no tempo
Rep 8: 10 second negative

*Tricep Cable Press Down

Cable Overhead Extension (rope attachment)

*Incline Double Arm Dumbbell Curl

*Incline Double Arm Dumbbell Extension

Superset

Back Supported Dumbbell Overhead Extension (reverse grip)

Back Supported Dumbbell Curl (out to the side)

Tricep/Bicep/Forearms

Alexis

Shoulders/Light Chest (4/19/24)

Daniel Crossley

Dominique Bradley

Robert

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

Albert Bersley

Back/Rear Delt (4/17/24)

I’d give this a 6th star….best chest workout to date!!!

Arvin

Bryton Seyfert

Chest (4/16/24)

Calves/Abs/Neck/Forearms (4/15/24)

Fabian

Rafael Santos

Hamstrings/Glutes (4/14/24)

Moose

Matt

Biceps/Triceps (4/13/24)

Chad

Timo

Lindsey

Shoulders/Light Chest

Kieran

Nadia

Back/Rear Delt (4/11/24)

Perfect time length and very effective for the quads!!! Smoked

Allen Bubello

Ashley Lourie

Quads/Abductor/Adductor (4/10/24)

Tricep/Bicep/Forearms

Community

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