smith.julian smith.julian

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JULIAN MICHAEL SMITH  🏆Optimum Nutrition 🏆Golden Aesthetics Code: JULIAN 🏆Bite Meals Code: QUADGUY 🏋Natural Bodybuilder | 6ft : 205-190 👇Membership, ULT, Training👇

http://www.thequadguy.com/

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Incline dumbbell fly- If all incline benches are taken, head over to a preacher curl station for the same affect!
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Slow and controlled negative, keeping my shoulder blades retracted the entire time and pushing my chest up and squeeze as hard as I can every rep!
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Dumbbell kickbacks – Controlled negatives, explosive positives, pauses on the top of each contraction!
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Ending my tricep workout with some double arm dumbbell kickbacks facing reverse on an incline bench! Takes potential torso momentum out of the picture! Isolating the triceps as much as possible! As well as changing up the grip from the normal kickback technique
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics

Such an epic start to the Emerald cup weekend! Already met so many cool people/incredible athletes!
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Huge shoutout to 18 year old @damonjohnsonofficial who is competing and looking phenomenal! Also asked me to sign his classic red Vans for him!! You rock bro.
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Heading to the LA Fitness on 106th Ave for a session! Come say what's up if you're around!
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#teamon #optimumnutrition #goldenaesthetics #staygolden💥

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily! Link in bio
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Platz hack squats- time under tension 4 second negatives! No locking out! Constant burning.
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As you contract up focus on pressing onto the outer part of the foot to help transfer tension more to the outer sweep.
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This doesn't seem like your cup o tea? Don't knock it.. It worked for THE best legs ever to get on stage (Tom Platz).. But if you don't like it, hit other stuff! All good 😎 want to try it though? Mobility is key! Work on it and get the rewarded with some fresh gains.
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#ULTquadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Single leg hamstring curls- these can be done on any type of hamstring machine! This is actually a lying ham curl machine. I shortened the leg pad, elevated my torso, and it works perfect! Easy variation for all!
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Slow and controlled negatives, explosive positives! Squeezing your hamstrings as hard as you can each rep!
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#ultquadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics

Leg day about to go down! Hamstring dominant with some touching on quads and glutes!
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Most likely doing multiple drop set exercises, pauses on contractions and definitely dipping down into the 4 rep range!
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I'll most likely throw up a quad, hammy and glute video tonight! What you guys wanna see!?
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#teamon #optimumnutrition #goldenaesthetics #staygolden💥 #legday #quads

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Smith machine seated calf raise- don't have a good seated calf raise? Or maybe don't even have a seated calf raise? This one is epic.
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Bottom of the bench makes for what you press off! Find a position with the bar that works best for you, and you're golden!
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All seated calf raise machines are different! There are very few that I like. Problem is that the machines really stick you to the travel it was built for! And they're all different! Very easy to be at a gym that has a poorly designed machine.
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Seated DB farmers sits- Farmers walks!? Farmers sits!? Farmers sits it is!! Basically the same concept as farmers walks but just seated! Putting full focus on grip/ holding on, not walking on top of it!
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Find a weight that's difficult to hold onto for about 20-30 seconds! Do 4-6 sets of these at the end of your workout!
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics

Brand new Workout Wednesday my dudes! Build up the 🍑 with a Lil #humpday workout for all!!
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Be sure to swipe left 👈 to see video examples!
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👉Want more workouts like this? Grab a copy of the Ultimate Leg Trainer! 32 unique workouts over a 16 week period! Bring up the legs! Link in bio 👈
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These workouts are what work for me! If you wanna give em a try, please do!! But don't come and tweak things for me haha! I have found what works for me! And if it ain't broke, don't fix it
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When hitting hammies and glutes the top 3 things that I focus on during each workout is:
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1) I always incorporate high and low rep ranges, drop sets, negatives, time under tension and contraction work in EVERY workout
2) I always focus on the mind muscle connection! If you feel exercises anywhere besides the muscle being worked, check form and try again.. You should feel any exercise in the primary muscle first!
3) I hit wide, neutral, and close stances within each workout, putting more emphasis on different part of the glute and hammy
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👉/- superset or compound set. Exercises with / between them should be done back to back with no rest
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#ULTquadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics

Happy bday to Lieutenant Aldo Reign! 🎁🎉🎉 Making the big 5 look good 😎
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I knew his bday was in April and coulda sworn it was the 29th! But I dug through some emails from the breeder I got him from, and his bday is today!!! I gotta step up my dog dad game!
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That face is getting some white on it.. but you're aging like fine wine! You handsome devil. I'll be your lap to sit on any day!
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#greatdane #greatdanesofinstagram #largebreed #portland #portlandoregon #dogsofinstgram #dog

The shrug exercise for people who can't feel shrugs!
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This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Shrug machine variation- using a hack squat plate loaded machine to do a shrug movement! Take in the arms out of the equation put full focus on the upper traps
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I always tell people that have issues feeling shrugs it in their upper traps, that a majority of the time too much bending is taking place in your elbows engaging your biceps to help take over! Keeping your arms as straight as possible on dumb bell movements are going to help engage the traps the most!
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Taking your arms completely out of the exercise like this (arms not holding weight) is pure trap! It is pretty incredible how quickly you'll feel it in just your traps and nowhere else.
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics

This full workout will be posted to The Daily Pump, on my site, tomorrow! Updated daily. Link in bio
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Bent over dumbbell row – Using a reverse grip and contracting low and towards my hip! Also putting my arm low on the rack so I maintain a parallel to the floor position with my torso! Making the exercise much more difficult!
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I love the unilateral dumbbell rows! Putting full focus on one lat at a time! Be sure to thrown these in just as much is you dead lift, pull up , and bent over barbell row! These are simple meat and potato exercises
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#thequadguy #teamon #optimumnutrition #staygolden💥 #goldenaesthetics

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