Name: Playbook - Julian Smith - Day 12: Chest/shoulders
Uploaded: 2025-08-07T19:33:01.552Z
Duration: 90 min
Description: Day 12: Chest/shoulders

Mario

This one is hard but worth pushing through

Priscilla

Great pump from this routine if you focus on tempo✌🏽

Papaber

Brenden

William

Julian

Mike

Dexter

Josh

Amazing pump. Love the fly movement into pressing. Shoulders are smoked too! Love it.

Gregory

Todd

Richard Garcia

Ethan

Marcus Howard

Jermaine Jones

Fast paced workout with the girlfriend!! Had to substitute some exercises due to PF lacking free weight and cables, but drenched after that🫡

Garrett

Clark

Congratulations you killed me yet again 🦦

Dylan

Those last sets of 30s felt awesome as a finisher 🫡

Michael

Jordan

That may be my favorite workout of the challenge so far

Nick

Workout

Shoulder pump got me nice and juicy for the pool party 💪

Kevin

Oscar

Ryan Boone

Blake

Yeah I can’t lift my arms at all and my chest is for sure at a double d size right now 🤣

Nathan Dorado

Mily

Matthew

Reps 1-5: (1:0:4:0)
Reps 6-10: (4:0:1:0)
Reps 11-15: no tempo

*Decline Cable Fly (incline bench)

Flat Dumbbell Press (6:0:1:0)

Slight Incline Dumbbell Press (6:0:1:0)

Straight Arm Pull Over

Reps 1-10: Wide neck press
Reps 11-20: Normal grip
Reps 21-30: Reverse grip

*Flat Barbell Press (3 grip change)

Last set drop set: 8 drop 8 drop 8 drop 8 drop 8

*Decline Machine Press

Machine Shoulder Press

Machine Shoulder Press (wide hammer grip)

*Cross Cable Side Lateral (in front pulley)

*Cross Cable Rear Delt Fly (low to high)

Every 10 reps take a step closer to the pulley

*Cable Upright Row (shoulder width grip, stepping forward)

Day 12: Chest/shoulders

Julio

Awesome! Didn’t miss a day of the challenge 💪🏽

Robin

Been following for the first week but accidentally marking off the workouts on The Daily Pump Collection and not the Summer Pump Challenge Collection.. oops😅 Loving the split so far!! And the challenge is keeping me accountable🔥 good luck to everyone!!

Summer Pump Challenge Intro

Day 1: Back

Dave

Day 2: Chest/shoulders

Day 3: Biceps/Triceps/forearms

Buckeyes14

Day 4: Legs

Bryce

Killer active rest day, it was SOOOOOOOO NEEEEEEEDED LOL

Jens

Day 5: Calves/Abs/Neck

Felicia

Darren

Day 6: Back

Lacey

Day 7: Chest/shoulders

Day 8: Biceps/Triceps/Forearms

Honestly the hardest leg day I've ever had. 
Recovery is going to be a mother fucker!!

Day 9: Legs

Needed as always I love these days more and more when they come around lol

Day 10: Calves/Abs/Neck

Analise

Neal

Day 11: Back

Jason

Day 13: Biceps/Triceps/forearms

Had my legs shaking after the third workout 🤪

Jeremy

Day 14: Legs

Burn baby burn 🔥 abs are definitely 👍🏾 starting to pop

Day 15: Calves/Abs/Neck

Day 16: Back

Day 17: Chest/shoulders

Henry

Day 18: Biceps/Triceps/forearms

Franci

Hardest leg day I’ve had in years, that giant set wiped me out!

Glade

Day 19: Legs

Corne

Holy crap my neck was so sore after the first two, literally love how “thick” my neck is starting to look at least it looks like to me lol! Love these days, super needed to cause wow am I sore from week 4

Day 20: Calves/Abs/Neck

Going to have to walk sideways through doors today

Kendell

Steven

Day 21: Back

LeRoy

Day 22: Chest/shoulders

Maxwell

One of the best arm days I’ve had in a while 🔥

Day 23: Biceps/Triceps/forearms

Ricky

My entire body was shaking during the hip thrust.

Davi

Day 24: Legs

Day 25: Calves/Abs/Neck

Day 26: Back

Miguel

Day 26: Chest/shoulders

Had to cut it short cause of time crunch for me but absolute killer

Cameron

Abdullah

Day 27: Biceps/Triceps/forearms

Jonathan

Day 28: Legs

Calves abs and neck are absolutely SORE INSTANTLY! Feel like I have the thickest meat neck right now it’s crazy

Day 29: Calves/Abs/Neck

Day 30: Back

Day 31: Chest/shoulders

Juanqui

Day 32: Biceps/Triceps/forearms

Lucas Lucco

Day 33: Legs

Neck soreness is a different type of being sore I’d tell you that much, also calves were LIT UP, people at the gym even were complimenting the neck and calve workouts LFG😈👍🏼

Day 12: Chest/shoulders

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