Name: Playbook - Julian Smith - Calves/Abs/Neck (12/14/22)
Uploaded: 2024-02-19T21:40:20.831Z
Duration: 80 min
Description: Calves/Abs/Neck (12/14/22)

Sets 1-3: toes pointed out
Sets 4-6: toes pointed straight 
Sets 7-9: toes pointed in

*Smith Machine Standing Calf Raise (varied stance)

No rest time. One side rests while the other side works.

*Dumbbell Seated Calf Raise (knee far forward)

After completing the 10 rep set remove the weight and continue on for as many more reps as possible.

*Decline Sit Up

Decline Reverse Sit Up (4:0:1:2)

*Decline Oblique Twist

10 second pause on the contraction of the 1st rep, and again on the last rep

*Kneeling Cable Crunch

Dumbbell Rear Neck Raise

Banded Rear Neck Raise

Decline Plate Front Neck Raise (4:0:1:0)

Calves/Abs/Neck (12/14/22)

Very long workout, but great! Had to shorten for time

Zach Swartz

Jeremy

Chest/Biceps (11/6/22)

Jonathan

Earlen

Priscilla

Quads/Adductors/Abductors (11/7/22)

SilkyVilky 

Shoulders (11/8/22)

Calves/Abs/Neck (11/9/22)

Yaidy

Adam

Hamstring/glutes (11/10/22)

Brian

harrison

Tricep/Forearms (11/11/22)

Dave

Back (lats/traps) (11/12/22)

Riley

Daniel

Chest/Biceps (11/13/22)

Fabrice

Quads/adductors/abductors (11/14/22)

Shoulders (11/15/22)

Calves/Abs/Neck (12/14/22)

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