Name: Playbook - Julian Smith - Tricep/Forearms (DAY 5 - 12/2)
Uploaded: 2024-04-19T22:29:32.738Z
Duration: 65 min
Description: Tricep/Forearms (DAY 5 - 12/2)

Aamer Khan

Alastair

The cables were way harder than I though they would be! So good

Julian

Maddox

Triceps were ded 💀 plus I did forearms first

Juan

Nick

Kyle

Timo

Triceps pump
Forearms toast, can’t hold my water bottle

Mily

Todd

Bryan

Ross

Tyler

Brandon

Adam

Mike

According to this app this is my 80th straight week and this is by far the best split yet 💪🏼👊🏼

Maggie

This challenge has been amazing so far man 👊🏻

Marc

Did this with my girlfriend. She killed it. So proud.

Joshwa

Brayan

Carson

Hunter

Can barely type this. Forearms are fucked in the best way. Tries are fried too. Great lift 🔥

Mitchell Young

Jordan

kasey

Triceps are pumped, onto eating more food now 😤

Owen Chaffee

Frederik

Not rushing through these! Focus on getting the full stretch and max contraction on each rep. Really get those triceps activated before moving onto the double arm overhead extensions!

*Tricep Cable Press Down (close grip)

This is still about moving maximum weight but as you can tell, I’m really trying to get the most out of that top portion of the rep. Slowing it down and taking my time while the dumbbell is at the top of the movement.

*Dumbbell Overhead Extension

*Slight Incline Cable Skull Crusher

After failing at the cross body press downs for 10 reps, switch to overhead to failure.

*Cross Body Press Down Into Behind The Head

Make sure that when you go wide with your hands that your push your elbows out wide as well!

*Tricep Bench Dip (hands outside shoulders)

Plate Reverse Wrist Curl

Plate Wrist Curl

Tricep/Forearms (DAY 5 - 12/2)

Chris

LETS GO! Getting after it tomorrow. Nutrition will be the big determiner for this comp.

Challenge Nutrition Video [DEFICIT]

Miguel

Challenge Nutrition Video [SURPLUS]

Legs are toasted, best leg workout I’ve ever had

Ryan

Amazing workout, but couldn’t walk back home🤣

Abdulrahman

Lior Clark

Quads/Adductors/Abductors (DAY 1 - 11/28)

Daniel

Shoulders (DAY 2 - 11/29)

Breezy

Priscilla

Calves/Abs/Neck (DAY 3 - 11/30)

Idk how I’m suppose to drive home after this 🤡

Stephanie Vargas

Caleb

Hamstring/glutes (DAY 4 - 12/1)

Amazing just a bit too long but my back feels so damn good 🤩

Francesco

Back (lats/traps) (DAY 6 - 10/3)

Started this program recently and can’t wait for the next one already! Great workout today. Salute

Erik

I always have the best workouts when these / muscle groups are together 😤

Chest/Biceps (DAY 7 - 12/4)

Jon Jesse

Jacob

Quads/adductors/abductors (DAY 8 - 12/5)

Love the BTN snatch presses and snatch grip upright rows

Shoulders (DAY 9 - 12/6)

Dexter

Jermaine Jones

Calves/Abs/Neck (DAY 10 - 12/7)

Clay

Seth

Hamstring/glutes (DAY 11 - 12/8)

Sean

Tricep/Forearms (DAY 12 - 12/9)

First day back after the worst flu and this felt good 💪

Stephanie

Had to take all but one day off this week for a move in the middle of deployment. But I’m in the desert with nothing to do but gym and this was a good workout to get back into it 😈

Laura

Back (lats/traps) (DAY 13 - 12/10)

Julian Osisek

Finals week had me stressed. Back to gym feels great.

Got a little impingement in shoulder which is making some chest exercises hard but great one yet again

Chest/Biceps (DAY 14 - 12/11)

The work out was good. I bel I need do heavier weights. Not only let change it up a little with something knew we have not seen. Over all workout was great and I will be feeling going up my stairs.

Quads/adductors/abductors (DAY 15 - 12/12)

That was so good! #7  exercises is the perfect number 😎 boom!

Shawnna

Shoulders (DAY 16 - 12/13)

Nice workout to start the day, I’ll be feeling this one. For sure😂

Calves/Abs/Neck (DAY 17 - 12/14)

Thought I wouldn’t be able to finish this workout due to my legs not working. 5 stars.

Cody

Hamstring/glutes (DAY 18 - 12/15)

Matthew

Tricep/Forearms (DAY 19 - 12/16)

I can only do a couple chin ups and can’t do a single wide grip pull up so we’re just going to pretend those were successful

Flying out of the gym with my pumped lats after that one

Back (lats/traps) (DAY 20 - 12/17)

I actually did this two days ago but forgot to finish it

Chest/Biceps (DAY 21 - 12/18)

Leg extensions at the start before hitting squats was super nice, almost like a warmup, and sissy squats at the very end was brutal but felt great.

Tricep/Forearms (DAY 5 - 12/2)

Community

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