Name: Playbook - Brad and Jess Gouthro - Day 5: Shapely Shoulders & Calves
Uploaded: 2023-03-01T04:35:43.181Z
Duration: 60 min
Description: Day 5: Shapely Shoulders & Calves

PAY CLOSE ATTENTION to the tempos and rest periods for each superset to get the most benefit from the program.

After the warm up, complete 2 Activation Supersets 
to activate the targeted muscles.

Once the targeted muscles have been activated, complete the PAUSED Supersets, resting 60 seconds between each exercise.

Next, complete the DAMAGE supersets resting 60 seconds between each exercise.

Complete the PUMP supersets, resting 30 seconds between each exercise.

Finally, complete the DOUBLE UP supersets, resting 30 seconds between each exercise.

At the end of the workout, complete the cool down.

Complete this warm up before every workout.

Note: Complete 2 minutes of continuous jump rope. If you mess up, just keep going until 2 minutes is up. Rest 15 seconds then complete dynamic warm up flow.

1. Hold the ends of the jump rope in each hand.
2. With your feet hip-width apart, slightly bend your knees, and push the balls of your feet through the ground to jump up, point your toes to the ground, and with your hands by your waist, quickly rotate your wrists to make small circles to revolve the rope around your body.
3. Land softly on your toes, and quickly push off again from the balls of your feet. The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your feet.
4. To make it harder, do double unders. This is when the rope revolves under your feet twice within one jump. Once again, the idea is not to just jump higher, the speed comes from the quick rotation of your wrists.

Speed Jump Rope

Dynamic Warm Up Flow

MASS 2.0 Warm Up

Activation Sets are designed to start the mind to muscle connection of the targeted muscle. 

Focus on a strong muscle contraction with every rep, to activate and fire up the motor units to be ready to work.

Complete 2 supersets, with a 30 second break between each exercise.

8 reps/side
Tempo: 2012

1. Sit down on the shoulder press machine seat, and grab one handle with a palms facing out grip. 
2. Contract your shoulder by extending your arms up.
3. Then under control, slowly lower the weight by bending your elbows.
4. Complete all reps with one side, then repeat with the opposite arm.

Single Arm Machine Shoulder Press

5 reps/side
Tempo: 1-1-1-10
1. Place a step or any stable platform that is 6-12 inches on the floor in front of a wall.
2. Place the ball of one of your feet on top of the step while balancing on one leg. You can hold onto the wall for added support.
3. Under control, slowly lower your heel towards the floor, feel a good stretch, then press the ball of your foot through the step to raise your heel.
4. Feel the contraction in your calf muscle. If you’re doing this as an activation exercise, you can hold this contraction for up to 10 seconds.
5. Reverse the movement and repeat for reps. Once you’re finished the reps on one side, switch sides and repeat.

Bodyweight Single Leg Standing Calf Raise On Step

Activation Superset

Paused supersets are designed to create mechanical tension. 

This muscle building mechanism focuses on heavy weight lifting, with strict form, using full range of motion. The key is strict form. We never want you to use a heavy weight that makes you lose the mind-muscle connection or puts your body at risk for injury.

Complete 4 supersets, with with 60 seconds rest between exercises.

Follow the indicated tempos to get the most out of the exercise.

Tempo: 3210
1. Grab the barbell with a slightly wider than shoulder width grip.
2. Contract your core, squeeze your glutes, and press the weight over your head. By keeping your abs and glutes firing, you’ll protect your lower back.
3. Slowly lower the weight back to the front of your chest.
4. Repeat.

Standing Barbell Shoulder Press

Tempo: 2212
Reps: 30 (10 toes straight, 10 toes out, 10 toes in)
1. Sit down at a leg press machine and place the balls of your feet at shoulder width on the platform in front of you.
2. You can use various foot placements to target different parts of your calf muscles, such as toe forward which equally targets the overall calf muscle, toes pointed out, which places more emphasis on the inner calf muscle, and toes pointed in, which places more emphasis on the outter calf muscle.
3. Press the platform away from you so your legs are fully extended without locking your knees.
4. Now press the platform away from you with the balls of your feet by extending your ankles and raising your heels and flexing your calf muscle.
5. Your knee should remain stationary and not bend during the calf press.
6. Pause during the contraction, then under control slowly lower the weight by bending your ankles, lowering your heels, and stretching the calf muscle.
7. Repeat.

Calf Press On Leg Press

Paused Superset

Muscle Damage: This muscle building mechanism focuses on breaking down the muscle fibers to create muscle damage. 

We focus on using moderate weight with a strict focus on slowing down the eccentric portion of the lift (where weight is moving towards the floor) while lifting to failure.

Complete 5 supersets, resting 60 seconds between the exercises.

Follow the indicated tempos to get the most out of the exercises.

Tempo: 3010
1. Sit down on a high incline bench with a dumbbell in each hand, hold them in front of your upper chest with bent elbows and palms facing your body.
2. To lift the dumbbells over your head, rotate your wrists so they now face away from you, and extend your arms over your head.
3. Under control, slowly reverse the movement back to the starting position and repeat.

Seated Arnold Press

Tempo: 2212

1. Sit down on the seat, and place your thighs underneath the pads and the balls of your feet on the step.

2. Press through the step to raise as high as you can by fully extending your ankles.

3. Feel a good contraction, then slowly lower your heels as far as your can without resting them on the floor.

4. Repeat for reps.

Seated Calf Raise

Damage Superset

Metabolic Stress: This muscle building mechanism focuses on keeping constant tension on the muscles and essentially burn them out. 

We focus on going short of lockout while keeping the reps higher and the rest periods shorter to really feel the pump.

Complete 3 supersets, resting 30 seconds between the exercises.

Follow the indicated tempos to get the most out of the exercises.

1 set = 30 reps comprised of 6 reps each of the 5 movements
Tempo: 2010
1. Perform a standing dumbbell front raise by standing with a pair of dumbbells at your sides with a palms facing in grip.
2. Raise the dumbbells with extended arms in front of you until they are parallel to the floor.
3. Reverse the movement to lower the weights and repeat for 6 reps.
4. After your 6th rep, without stopping or dropping the dumbbells, perform a standing dumbbell lateral raise by raising the dumbbells with extended arms out to your sides until they reach parallel to the floor.
5. Reverse the movement to lower the weights and repeat for 6 reps.
6. No breaks, move directly into the bent over dumbbell rear delt raise by bending over at the waist until you’re close to parallel with the floor.
7. Raise the dumbbells with extended arms out to your sides until they reach parallel to the floor.
8. Reverse the movement to lower the weights and repeat for 6 reps.
9. Without stopping, perform a standing dumbbell upright row by placing your arms in front of your thighs with a palms facing you grip.
10. Pull the dumbbells up by bending your elbows to the side, keeping the dumbbells close to your body until you reach just below your chin.
11. Reverse the movement to lower the weights and repeat for 6 reps.
12. Without putting the weights down, move directly into the final exercise of the Javorek complex, the standing dumbbell hammer curl to shoulder press.
13. Turn your palms in so they face in other, curl the dumbbells up to your shoulders, then press them overhead keeping your palms facing each other.
14. Reverse the movement to lower the weights and repeat for 6 reps.
15. You’re done.
16. You just completed 5 exercises for a total of 30 reps, in just one set.

Standing Dumbbell Shoulder Javorek Complex

25 reps/side
Tempo: 10X0

1. While standing, hold a pair of dumbbells in your hands with a palms facing in grip.
2. Step forward with one foot while pressing off the balls of your back foot.
3. Land with the opposite foot on the ball of your foot and do a calf raise as high as you can to contract the calf.
4. Throughout the exercise, ensure you stay up on the balls of your feet to keep the tension on the calves.
5. Repeat with the opposite leg as you continue to walk forward.

Dumbbell Walking Calf Raises

Pump Superset

Double Up Sets are programmed at the end of the workouts and are designed to hit secondary muscle groups with extra work throughout the week. 

This allows you to hit each muscle group twice in a week with a little bit of extra work, without overtraining.

Complete 2 supersets.

Tempo: 1010
1. Sit down on a bench and grip a barbell with an underhand grip, shoulder width apart.
2. Rest your forearms on your thighs with your wrists hanging off your knees.
3. Under control, slowly extend your wrists to feel a good stretch, then curl the bar by flexing your wrists.
4. Repeat.

Barbell Seated Wrist Curl

Tempo: 1010
1. Sit down on a bench and grip a barbell with an overhand grip, shoulder width apart.
2. Rest your forearms on your thighs with your wrists hanging off your knees.
3. Under control, slowly curl your wrists down, then extend your wrists back up.
4. The only movement throughout the range of motion comes at the wrist joint. Everything else is locked in and stationary.
5. Repeat.

Barbell Seated Reverse Wrist Curl

Double Up Superset

Do this cool down after every workout. Complete one set of each cool down exercise, then grab your protein shake to begin the recovery process.

30 seconds/leg
1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your calves while crossing one leg over top of the other.
3. Use your arms to slowly move your calves forward and backward over the foam roller.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Switch legs and repeat.

Foam Roller Calf Massage

30 seconds/leg
1. Lie down on your side, support your upper body with your forearm on the ground, and place the outside of your thigh on top of the foam roller.
2. Cross one leg over the knee of your extended leg and place the foot on the ground.
3. Lift the extended leg off the ground, contract your abs and glutes, and slowly roll up and down the foam roller from your knee to your hip.
4. Switch sides and repeat.

Foam Roller IT Band (Outer Thigh) Massage

30 seconds/side
1. Sit your butt down on the form roller and place your hand behind you to hold your body up.
2. Cross your leg over your knee and lean your body towards your hip to put pressure on that glute.
3. Use your arm to slowly move your body forward and backward over the foam roller to release the knots in your piriformis.
4. Switch sides and repeat.

Foam Roller Piriformis (Glutes) Massage

30 seconds/leg
1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your hamstrings while crossing one leg over top of the other.
3. Use your arms to slowly move your hamstrings forward and backward over the foam roller from the bottom of your glutes to the top of the back of the knee.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Switch legs and repeat.

Foam Roller Hamstring Massage

30 seconds/leg
1. Lie face down on the ground, with your quadriceps on top of the foam roller.
2. Cross one ankle over the other to provide more pressure on the quadricep.
3. Use your arms to slowly move your body forward and backward over the foam roller from your hip to your knee to hit all areas of the quadriceps.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Cross the opposite ankle over the other ankle and repeat on the other quadricep.

Foam Roller Quadriceps Massage

1. Sit down on the floor with a foam roller behind you.
2. Place your hands interlocked behind your head, knees bent, feet planted into the floor, with your upper back back on top of the foam roller.
3. Press your feet through the floor and contract your glutes and abs to raise your butt so your upper torso is parallel to the floor.
4. Use your feet to slowly roll forward and backward on top of the foam roller over your upper back then stop rolling once you reach your middle back as you want to be careful rolling over your lower back to prevent injury.
5. Once you find a tight spot, hold the pressure on the trigger point, then release.

Day 5: Shapely Shoulders & Calves

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