Name: Playbook - Julian Smith - Tricep/Forearms (11/18/22)
Uploaded: 2024-04-02T17:10:07.610Z
Duration: 80 min
Description: Tricep/Forearms (11/18/22)

Ashwin Mohta

Miguel

How is 7 sets of tricep and forearms taking 80 mins while the bicep tricep forearm combo in the previous split was about 90 mins? 👀

Niklas

Nick Guinta

Manny

Daniel Crossley

Egorka

“Pfft… Light work” *dies immediately*

Ezra

Julian Smith 1:1 Swoley Tris are best built by following the Smith Beast

Bryan

Mitchell

Fabio

Eric

HECTOR MANUEL RAMIREZ GUZMAN

Bill

Maddox

Davis 

Kelly

Nate

Hit this two days ago and is proving to be one of the best Tricep days I’ve had in a while. The ole long heads are loving it

Cam McNamara

Emanuel

Peter

Dominique Bradley

Pete

Patrick

JC Miller

Morgan

Ricardo Lazo De La Vega Paredes

Mike

Love the unique exercises, as triceps are the hardest for me to grow, alongside shoulders.

Gustavo

Zach McGee

Alejandro

Owen Chaffee

Insane forearm burn. Love your bicep tricep and forearm workouts.

Brandon

Perry

John

Pumped up like a bike tire. Good session my dude

Anthony

Adam

Frederik

Jack

Arms are cooked. It never gets easier and i love it.

Angel Garcia

Michael

*Dumbbell Overhead Extension

Brief pause mid way down on the negative portion of the rep.

*Steep Incline Dumbbell Overhead Extension

Last set rest pause: after completing the last set of 12 reps, set the weight down and take a 10 second break, then jump back in with the same weight and do as many reps as possible.

*Overhead Cross Cable Tricep Extension (1:0:1:2)

Chest Supported Dumbbell Kickback (reverse grip)

Chest Supported Dumbbell Kickback (palms up)

Last set drop set: 8 drop failure

After hitting the eight reps, drop the weight and continue on for as many reps as possible.

*Tricep Bench Dips

Decline Wrist Curl

Flat Wrist Curl

Incline Wrist Curl

Giant Set

Tricep/Forearms (11/18/22)

Chest (4/23/24)

I appreciate the alternatives for people who don’t have the equipment! Thank you for helping me so much over my 3 year journey ❤️

Maggie

Calves/Abs/Neck/Forearms (4/22/24)

Liam Taylor

Johnny

Uriel

Hamstrings/Glutes (4/21/24)

By far my favorite arm workout with this split so far. Starting with triceps set up the whole arm pump

Cameron

Billy

Katriel

Biceps/Triceps (4/20/24)

Lindsay

Priscilla

Shoulders/Light Chest (4/19/24)

Timo

Cassie

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

Rafael

Jake

Michael Eastin

Back/Rear Delt (4/17/24)

Anthony Castro

Matt

Can you explain where the “straight arm pullover” should be felt? My mind takes over and uses my lats/triceps and I feel like it’s wrong for this specific day

Tricep/Forearms (11/18/22)

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