Name: Playbook - Julian Smith - Day 7: Chest/shoulders
Uploaded: 2025-08-07T19:33:01.468Z
Duration: 90 min
Description: Day 7: Chest/shoulders

Lacey

Mario

Felicia

Anthony

Giorgos Solomou

Lizandro

Literally struggling to move lol. Kick ass workout!!

Chantal

Ayaaz

Flat barbell changing grip?!?! OMgoodness!

Diana

LeRoy

Mike

Ahmad

Ross

Ethan

Pulling up to work 30 mins late cuz ain’t no way I was cutting this workout short 🔥💪😂

Kevin

Priscilla

Marcus Howard

Jermaine Jones

Long ass workout at a busy ass gym, but sore AF 🔥☠️

Garrett

I keep saving my workout on the normal pump page 😭😭. Boobies and boulders are pumped to the max

Absolutely toasted!! Time for seep seep 😴

Tim Murchison

Jordan

Chest is torched. Triceps are even a little shaky. Should make for a GREAT arm day tomorrow. 🥴

Chad

Chest felt strong and full throughout the workout 🤛🏼 the 30 reps on flat bench with the grip change shocked the body for sure.

Dylan

We out here trying to bulk up instead the weights feel more bulky at times 💪💦

Anaeli

Clark

William

Owen

Terra

Sore & tired but got it done and that’s what matters right

Nathan Dorado

Done, finished, Drained. I made it to the end that’s all I can say

Richard Garcia

Mily

Jackson Traglia

The alternating shoulder press was amazing!!! Great workout I enjoyed the droplets as well! The last two workouts have been amazing.

Geoffrey

Michael

Insane pump! Starting with the presses again had me lit up! Finishing with the sets of 30 was no joke. Then shoulders were primed and crushed! 💪

These are the workouts that make my day 👍🏼 good stuff J.

Erik

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

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

Decline Floor Dumbbell Hammer Press

Flat Cable Fly

Compound Set

*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)

On each rep at the very top of the movement I really try to get that arm as straight as possible and as close to my ear as possible focusing on the gnarliest contraction.

*Dumbbell Shoulder Press (alternating from the bottom)

After completing the 10 reps behind the neck, switch to the front for as many more reps as possible.

*Barbell Shoulder Press (behind the neck to front)

Barbell Upright Row (close grip)

Wide Dumbbell Upright Row

*Cross Cable Rear Delt Fly (low to high)

*Reverse Pec Deck Rear Delt Fly

Day 7: 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

Darren

Day 6: Back

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

This one is hard but worth pushing through

Day 12: Chest/shoulders

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

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

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 7: Chest/shoulders

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