Name: Playbook - Julian Smith - Chest/Shoulders (front/side delts) (7/12/23)
Uploaded: 2024-04-02T17:10:08.634Z
Duration: 90 min
Description: Chest/Shoulders (front/side delts) (7/12/23)

Great. Just getting back into it. Scaled it down a little so O wouldn't be too sore.

Miguel

Ramses

Ricardo Lazo De La Vega Paredes

Sydney

Gustavo

Chris

Lizandro

Chest and shoulders are obliterated 🔥🤘🏾

William

Brian

Brenden

Jordan

This workout was FIRE! My deltoids were lit and my upper chest was wrecked. 
Def one of favorites

Evan

Faith Inay

Badass chest day. Still fatiguing way way too early but strength is coming along

Matthew

Albert Bersley

Itay

Owen Chaffee

Egorka

Cameron Cobb

In the words of Ronnie Coleman: “Yeah babbbbbyyyy!!!” 🔥🔥🔥

Christopher Buck

Awesome workout! I just resubscribed after a couple years and the app is amazing! 💪

Jared

Victor

dwight

Erik

Antonio

Sean Mullin

Stas Szczurek

What a lift to do before I head to Vegas… Excuse my language but fucking lit dude

Nathan Dorado

jose Tinajero

Kieran

Joshua

Darian

Matt

Nick

One the toughest workouts on this split 🔥

Maggie

Mohd Ahmad

Zach

Flat Dumbbell Press (4:0:1:0)

Pick a weight that you can hold a 15-20 second mid rep pause for one rep. Then immediately drop to a weight you can pump out for another 10 controlled clean reps. 

You’ll be be way burned out after the negatives so don’t sweat it the weight is lighter than normal.

*Incline Dumbbell Press (negative drop reps)

Decline Barbell Press (reverse grip) (5:0:1:0)

*Cable Fly (upright, behind the pulley)

*Straight Arm Pull Over

Using two small boxes and getting set up like I’m gonna do a normal push up. Then I drop my hips to create a decline angle. Huge stretch at the bottom of the rep and full contraction.

*Box Push Up Dip

Set the pins high enough so your arms are always bent.

*Barbell Rack Upright Row (wide grip)

*Dumbbell Side Lateral  (leaning slightly back) (4:0:1:0)

*Chest Supported Dumbbell Side Lateral (pause into reps)

Reps 1-10: full stretch to mid rep 
Reps 11-20: full contraction to mid stretch
Reps 21-30: full range of motion

Incline Cable Front Raise (30’s)

Chest/Shoulders (front/side delts) (7/12/23)

Stephan

Gary

Pete

Shoulders/Light Chest (4/26/24)

Earl Williams

Dominique Bradley

Caleb

Quads/Abductor/Adductor (4/25/24)

Best back workout in a bit. Pump was there after first exercise!!!

Mario

Back/Rear Delt (4/24/24)

Killer Fuckin Chest Pump 💯⚔️🤙🏽

Alain

Chest (4/23/24)

Mike

Calves/Abs/Neck/Forearms (4/22/24)

Steven

Hamstrings/Glutes (4/21/24)

Sarah

Teya

Biceps/Triceps (4/20/24)

Johnny

Timo

Shoulders/Light Chest (4/19/24)

Jay Lopez

Carlos

Quads/Abductor/Adductor (4/18/24)

Eliazar

Back/Rear Delt (4/17/24)

HECTOR MANUEL RAMIREZ GUZMAN

Anthony Castro

Chest (4/16/24)

Ashley Lourie

Calves/Abs/Neck/Forearms (4/15/24)

Seth

Andrew

Hamstrings/Glutes (4/14/24)

Ashwin Mohta

Alex

Biceps/Triceps (4/13/24)

Julian man, who made you mad?! The chest supported lateral raises 3x50?! 💀

Jesus Salazar

Hard work pays off man lovely hell and pump my god 💪🏼💪🏼💪🏼

Lior Clark

Shoulders/Light Chest

Back/Rear Delt (4/11/24)

Luis

Quads/Abductor/Adductor (4/10/24)

Joey

Gregg

Chest (4/9/24)

King

Calves/Abs/Neck/Forearms (4/8/24)

This was short but brutal! Solid stuff as always @Julian and team

Joseph

Nikki 🙃

Hamstrings/Glutes (4/7/24)

The rack runs this messy gym I attend are a recipe for disaster

Biceps/Triceps (4/6/24)

Shoulders/Light Chest (4/5/24)

Shelley Wallace

Cory Williams

Quads/Abductor/Adductor (4/4/24)

Great way to start this week off #TurtlePower

Back/Rear Delt (4/3/24)

Nice kick off to this split! Looked simple but turned out into a daunting one

Chest (4/2/24)

Way to seal off this split. You will be missed, now on to the next! Bit late on it, but tomorrow will be the best day to start it off imo 😎

Calves/Neck/Forearms (4/1/24)

Bryton Seyfert

Rafael Santos

Back/Rear Delts (3/31/24)

You were right the 50 40 30 20 10 just activates those fibers on another level

Davis 

Hamstrings/Glutes/Abductor (3/30/24)

Solid one! Boulders are done, pretty chilled tri’s sesh though

Rafael

Shoulders/Triceps/Abs (3/29/24)

Went conventional on the adductors bit, grabbing both sides of the cable machine is a mission in itself at this here gym

Quads/Adductor (3/28/24)

Ardon

Chest/Biceps (3/27/24)

This is done and so am I! Solid active rest day on all facets

Calves/Neck/Forearms (3/26/24)

Wonderful sesh, took a little longer than I should’ve, but knocked it out

Jake Burgess

Back/Rear Delts (3/25/24)

Finn

Hamstrings/Glutes/Abductor (3/24/24)

Hama

Shoulders/Triceps/Abs (3/23/24)

My will to walk has been lost and I can’t find it

Quads/Adductor (3/22/24)

Tyler

Chest/Biceps (2/21/24)

Did everything but the calves portion of this sesh, as I re-injured my left calve 😒

Peter

Calves/Neck/Forearms (3/20/24)

Monkeyed around a bit on this one but got ‘er done

Back/Rear Delts (3/19/24)

David

Took a trip to pumpsville on that leg press for sure 💀💀💀

Hamstrings/Glutes/Abductor (3/18/24)

Solid boulders and tri’s sesh. Felt like I properly hit the mind muscle connection on the abs bit on this sequence

Shoulders/Triceps/Abs (3/17/24)

Walking has allotted itself on the list of “not-to-do’s” on this fine 1st day of the week

Pablo

Lucas Lucco

Quads/Adductor (3/16/24)

Dexter

Felt like this one took longer than expected, but a beastly sesh nonetheless

Chest/Biceps (3/15/24)

Calves/Neck/Forearms (3/14/24)

Back/Rear Delts (3/13/24)

Holy moly, that was a rough one. The finisher put the seal of obliteration on hammies, glutes and abductors!

Chest/Shoulders (front/side delts) (7/12/23)

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