Name: Playbook - Eric Janicki - W3/D2 Shoulders + Core
Uploaded: 2021-07-22T03:00:04.866Z
Duration: 75 min
Description: W3/D2 Shoulders + Core

The 1/3; 2/3; 3/3 shoulder press is not written correctly….outline say 3 sets of 10. Program says 3 sets of 3 or something like that….

Carl

Daniel

Hard but getting stronger with these exercises

I felt my shoulder slip so I need to take it slower. Less weight and more muscle concentration.

Mayson Buffington

1. Cables 
- Cable Front Raise 
4 sets of 12-15 with a 6 second negative
1-2 min. Rest between sets
- Iso Cable Lateral Raises 
3-4 sets of 12 with a 6 second negative per side
1-2 min. Rest between sets

2. Dumbbells 
- Banded Dumbbell Shoulder Press 
4 sets. 
Set 1: 12-14 reps 
Set 2: 8-10
Set 3: 8-10
Set 4: 4-7
- Hammer Lateral Raises 
4 sets of 10-15
1-2 min. Rest between sets

3. Burnout
- 1-3, 2-3, Full Shoulder Presses
3 sets to failure. 
1-2 min. Rest between sets

4. Weighted Core Work 
- Rope Crunches
10 sets of 10 w/ a :30 rest between sets

- Raise keeping a slight bend at the elbow 
- Lower with a slow controlled motion

Cable Front Raises

- Raise keeping your arm como straight
- Raise up to shoulder height

Iso Cable Lateral Raises

- bands under the bench
- use a lighter weight on these than you normally would
- focus on control and tempo

Banded Dumbbell Shoulder Presses

- Keep your thumb facing up
- Raise until your reach shoulder height
- Lower with a slow controlled movement

Hammer Lateral Raises

- arched back
- good tempo on the negative
- don’t explode out of the bottom, conscientiously push through the shoulders
- down to where the middle of the dumbbell is even with your ears.

1-3, 2-3, Full Shoulder Presses

Rope Crunches

W3/D2 Shoulders + Core

Fix the discrepancy between the written program and the log book. Greek Physique Week 1, Day 1 Smith machine split squats is on the program but the log book has Dumbbell Split squats at a different set and rep scheme.

Jon M.

Hard but enjoyable 1st day back after 8 months out. 🦵 😭 😅

Greg welburn

W1/D1 Legs 1

Great workout I’m curios for the rest of the program

Gabriel

Shoulders are burning and the 10x10 absolutely crushed my core

J Garcia

W1/D2 Shoulders + Core

The timer for the Barbell Curls needs to have a countdown timer then starts the timer for the 60 second set

Rich

W1/D3 Back + Bi’s

I think so improve showing the bench position… to have a clear idea of

Alex

Caesar

W1/D4 Chest + Tri’s

The app is inconsistent with what the outline says the routine is and what it actually turns out to be.

The entire “leg day 2” was brutal side note: hacksquat facing in is not available at every gym so I tempo leg pressed to supplement the second hacksquat (face in)

W1/D5 Legs 2

The outline of the work out does not match what the work out guides you through. The outline says Smith Machine Split Squats while the log book has Dumbbell Split Squats with Eric doing Dumbbell Split Squats. Also, since there is an embedded error, the user cannot flip the Dumbbell Split Squats over to Smith Machine Split Squats. It would be nice to have some better manipulation to flip out similar exercises in cases like this OR or or exercise is too difficult or a problem for someone who may have a disability.

120+ reps on the leg press is sometimes a little difficult to get done at a commercial gym. But I like this workout just have to move around a bunch

Michael

It’s extremely frustrating how inconsistent the videos/check lists are vs what the overview is. Some exercises (smith split squats vs. dumbell split squats) are so different I really don’t know what to go by

Cory

W2/D1 Legs 1

Igor

Workouts are killer, really enjoying the program

W2/D2 Shoulders + Core

The rest times in the outline do NOT match the rest times within the timed program

Awesome! Wish there was more explanation of positioning and place of feet/hands or if it’s an incline bench, what angle it should be at etc in the notes for each exercise. The videos are great and cover most things well visually but more info for greater precision would be greatly appreciated!

Ryan

W2/D3 Back + Bi’s

The banded work is harder the set up than it appears. Also, need to consider that there are some people (like myself) who have had injuries and/or operations that limit our movement. A few things that the US Army messed up were my wrists, lower back and feet which make me have to slightly modify the movements or use some sort of aides as protection.

W2/D4 Chest + Tri’s

Still need to fix the program for prone leg curls… The app wants to do 10 second sets instead of a set of 10 reps

Jordan

Leonardo

W2/D5 Legs 2

The hip thrust and the split squats do not match between the written outline and the logbook program

Had to start over after no activity for a week. I need to work on consistency.

W3/D1 Legs 1

Lots of discrepancies between the outline and the workout log. For example: The log book fails to tell you if you need “rep out to failure” where the outline does…and you cant see the outline while you’re in the workout!!! Extremely frustrating for someone trying to do the workout as designed.

Your  App workout routines were put together exactly with my gym in mind....Thanks Eric

W3/D3 Back + Bi’s

The app needs work. Getting a bit tired of the differences between the outlines and the logbook or the lack of information and continuity between the two.

Omar Kakish

Adrian

W3/D4 Chest + Tri’s

Oh SOOOOOO MANY issues with this app. Sure the work is rough and is doing the job (I think) but the app sucks! So many programming errors and continuity issues between the outline and the log book on every day. The app says he reads these, but I can’t confirm that since I’ve not heard from him or seen him comment.

Aron

W3/D5 Legs 2

Just the same thing as before…discrepancies between the outlines and the actual workout log.

Back to back leg days is good but killer, a feel good burn.

Nick

W4/D1 Legs 1

Same shit. Different day. The app, outline and log book needs some serious editing.

Super tough but very fun!! I’m loving these workouts sir!

Brandon

W4/D2 Shoulders + Core

Again…Same Shit as last week with the same broken ass app, outline and log book program. Guess I’ll spend my money elsewhere. T’was Back-n-Biceps day.

W4/D3 Back + Bi’s

W4/D4 Chest + Tri’s

Great challenging set of workouts.
Definitely put on size and see a positive energy surplus after Greek physique 1, even with covid in between. Tough but highly recommended.

W3/D2 Shoulders + Core

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