Name: Playbook - Julian Smith - Tricep/Forearms (11/11/22)
Uploaded: 2024-04-19T22:29:33.329Z
Duration: 60 min
Description: Tricep/Forearms (11/11/22)

Brian

harrison

Priscilla

Double Arm Overhead Dumbbell Extension (4:0:1:2)

Barbell Overhead Extension (Elbows kicked out) (4:0:1:0)

Reps 1-10: wide underhand grip
Reps 11-20: shoulder width grip 
Reps 21-30: inside shoulder width grip

*Tricep Cable Press Down (3 grip change)

Body Weight Tricep Bench Dip (4:0:1:0)

Flat bench: 8 reps
Slight incline bench: 8 reps
Incline bench: 8 reps

*Chest Supported Dumbbell Kickback (giant set)

*Barbell Reverse Wrist Curl

No rest time. One side rests while the other side works.

*Kneeling Cable Wrist Curl

*Elbow Supported Reverse Wrist Curl

Tricep/Forearms (11/11/22)

Very long workout, but great! Had to shorten for time

Zach Swartz

Jeremy

Chest/Biceps (11/6/22)

Jonathan

Earlen

Quads/Adductors/Abductors (11/7/22)

SilkyVilky 

Shoulders (11/8/22)

Calves/Abs/Neck (11/9/22)

Yaidy

Adam

Hamstring/glutes (11/10/22)

Dave

Back (lats/traps) (11/12/22)

Riley

Daniel

Chest/Biceps (11/13/22)

Fabrice

Quads/adductors/abductors (11/14/22)

Shoulders (11/15/22)

Tricep/Forearms (11/11/22)

Community

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