Name: Playbook - Julian Smith - Day 22: Chest/shoulders
Uploaded: 2024-04-19T22:29:33.280Z
Duration: 90 min
Description: Day 22: Chest/shoulders

William

LeRoy

holy shmokes 💨 amazing pump 💪🏽 also another homie said I looked wider today 😬

Mike

Might have been my favorite chest and shoulders day yet!

Kevin

Hurshed

Dexter

Ethan

Erin

Dylan

Nick

Jermaine Jones

Kyle

That was a suck pump 
Did it at a new gym which was fun as well as hit it with our guy Kyle B who’s on the daily pump challenge as well ! Solid sesh

Nathan Dorado

Chad

Loved the switch up today! Very refreshing💯

Mily

Clark

Feeling swole, pump is on fleek right now. Volume was good 👍🏾

Richard Garcia

Joshwa

Got an early workout in so had to repeat half of last chest/shoulder day and this one combined. Absolute burner with 20 min stair stepper after😮‍💨

Burnsy

Jordan

Big arch in the back with a big lifted chest. On the full stretch try rowing the dumbbells down further for a max chest stretch.

*Steep Incline Dumbbell Press

Reps 1-10: elbows kicked out wide
Reps 11- failure: elbows tucked in

Wide dumbbell hammer press for 10 reps. Then tucked the elbows for as many more reps as possible after.

*Incline Dumbbell Hammer Press (elbows wide to tucked)

*Flat Barbell Press (reverse grip)

*Flat Dumbbell Fly

After hitting the 15 reps remove the band and keep going to failure!

*Plate Hammer Press (band drop no band)

Reps 1-10: pulley set high
Reps 11-20: pulley set at shoulder
Reps 21-30: pulley set low

*Cable Fly (3 position)

*Wide Dumbbell Upright Row

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

*Cross Body Dumbbell Front Raise

*Machine Side Lateral (pause into reps)

After completing the required reps behind the neck, switch to the front for as many more reps as possible.

*Barbell Shoulder Press (behind to front)

Day 22: Chest/shoulders

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!!

Ready to get the summer challenge started!

Summer Pump Challenge Intro

Austin

Giorgos Solomou

Day 1: Back

Nati

My chest & shoulders are on fire 
🔥🧯
⭐️⭐️⭐️⭐️⭐️ workout

Tengo Gongadze

Day 2: Chest/shoulders

Terrific workout.  Glad I found you on the app

Felicia

Day 3: Biceps/Triceps/forearms

Thank you for putting legs in one day 🙏🏻 😀

Phil

Dustin

Day 4: Legs

Bryce Green

Killer active rest day, it was SOOOOOOOO NEEEEEEEDED LOL

Jens

Day 5: Calves/Abs/Neck

Darren

Papabear

Day 6: Back

Anthony

Day 7: Chest/shoulders

Priscilla

Lizandro

Tony

Day 8: Biceps/Triceps/Forearms

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

Henry

Day 9: Legs

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

Day 10: Calves/Abs/Neck

Neal

Day 11: Back

This one is hard but worth pushing through

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

Day 12: Chest/shoulders

Is it normal to not finish the last 2-3 workouts every time?

Luis

Scott Davisson

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

Loved the stacked T-Bar rows felt a much stronger mind muscle connection

Day 16: Back

Day 17: Chest/shoulders

Day 18: Biceps/Triceps/forearms

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

Glade

Jacob

I died. 
Threw up and called it a day. Hahaha

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

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

Day 23: Biceps/Triceps/forearms

My entire body was shaking during the hip thrust.

Davi

Day 24: Legs

Day 25: Calves/Abs/Neck

Kimberly

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

Day 32: Biceps/Triceps/forearms

Lucas Lucco

Gregory

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 22: Chest/shoulders

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