Name: Playbook - Julian Smith - Home Body Shoulders/Biceps
Uploaded: 2026-03-02T17:51:33.295Z
Duration: 60 min
Description: Home Body Shoulders/Biceps

Paul

David

Dave

Filipe

Mohamed Muslet

Anthony

Marla

Arms and shoulders are killing me. Awesome workout!

Ozzy

Travis

Nick

1st W.O. Legit. Thank you 
Got it in before DFD shift. 
Shoulders and arms are full - looking forward to future lifts. Enjoy your 4th!

Bryan

Dead shoulders and arms!! Great workout!!

Jared

Brent

Jason

The only thing I have at home to workout with are a set of power bands and 1 twenty pound dumbbell and this still kicked my ass!!!

Reggie

Dylan Ching

I'm dead, the home workouts never disappoint when I can't make it to the gym

Preston

Had to skip some side raises to shoulder pain. Can’t wait to hit this again and see where I improve!

We’re back in lock down again in Australia and these home workouts are giving me some relief. Stay safe my man.

Joshwa

Tom Lyons

Mark

The most amazing pump. I can’t lift my arms. Looking forward to tomorrow 👍

Amanda

Alessandro

Jacobo

Francisco Gutierrez

JoLo

A Guy

Awesome workout!!! Can hardly move my arms

Matt

Dunno if it’s your forte, but a few stretch workouts would be kinda neat to toss in. Some 10-20 minute injury preventing stretches as separate sections.

Tyler

My hands are shaky — I knew you’d leave me aching but the guidance and consistency of each exercise made this session so powerful for me. First day back and I know I’m getting stronger already

Nico

Always been a big fan of yours and used the daily pump before. Now with this app and me building a home gym midst the pandemic, I had no idea these home options would be here. This one was sick! Also I seen the sale on Clifford Lenox so looks like I’ll be getting some more merch today as well! 😂 All love bro, thank you for what you do 🤙🏼

steven

peter

Absolutely brutal, best pump I’ve ever had.

Joey

Omar Estrada

Great, shoulders and biceps are pumped!! Not too hard as well which was nice :)

Jocieli Reis

Jeffrey

Anton

More drop sets and supersets. Workout is easy

Leroy

Raoel

It was great.
Can you please post a home workout video with combined bicep and triceps workout.

Faizi

Remember! Exercises marked with an asterisk * have more details/instruction in the video view 👊🏻

*Bent Over Rear Delt Dumbbell Fly

Seated Barbell Shoulder Press

Single Arm Dumbbell Shoulder Press

Slight lean forward, pulsing at the mid-to-top of each rep

*Dumbbell Side Lateral

1st set: (1:0:1:2)
2nd set: (1:0:1:3)
3rd set: (1:0:1:4)

*Hanging Side Lateral (full range of motion)

Double Arm Dumbbell Curl

Incline Bench Double Arm Dumbbell Curl

Floor Barbell Curl (1:0:1:2)

Single-single-double pattern. Each movement counts as 1 rep. Add a 2 second pause to the double arm curl

*Dumbbell Hammer Curl

Home Body Shoulders/Biceps

Joseph Blizzard

Scott

Allen Bubello

Home Body BACK

Difficult to understand 4-4-4-20 reps. Titles and reps number dont match. Lot of background sounds anoying on exemple video.

Zach

Home Body QUADS

Steve Pratt

Home Body CHEST/BICEPS/LIGHT SHOULDERS

Home Body HAMSTRINGS/GLUTES

Home Body SHOULDERS/TRICEPS/LIGHT CHEST

Jake

Home body Calves/Abs/Neck

Home Body Back

Challenging leg workout with minimal equipment! I didn’t have a barbell but I made the barbell back and front squats work with dumbbells.

Frank Spinardi

Home Body Quads/Adductors

Home Body Chest/Biceps/Lt Shoulders

Home Body Hamstrings/Glutes

Phillip

Zachary

Home Body Calves/Abs/Neck

Taylor

Home Body Quads

Lorenzo

Priscilla

Home Body Chest/Triceps

Kyle

Nika

Trevor Harville

Home Body Abs/Calves/Neck

Absolutely killer. Walk tomorrow will be tough lol.

Matthew

Cody

Mind-muscle connection is getting better and better with these home workouts. Limited equipment means mental flex/stretch focus.

Gregory

Broutzos

Never have I ever struggled so hard trying to find motivation to workout....again. it's depressing that I'm such a fuck head.... Lol. But it was a RAD workout.

Your ab exercises are so boring and unimaginative- always the same. Sit ups 🙄??  Is there something different or unusual that you do to mix it up, or do you always do these same ones over and over?

Definitely got a lot of work to do in abs!

Home Body ABS/CALVES/NECK

Jasjit

Aaron

Angel Ramon

Deadlifts set a great tone. Shrugs put the icing on the cake.

Brad Miller

Lmaooooooooooo 💀💀💀💀 thx coach

I died. PreWorkout brought me back to life. I died again.

Those single arm tricep work outs are no joke!

Gavin

Robbx33

Calves/Abs 5

Gassed and then whooped. This was a marathon

LEG DAY 5

Nate

Absolutely destroyed my back man! Love your workouts!!

Lincoln

Hassan

Pull Day 5

Chris

Coach Amael

Push Day 5

Calves & Abs 4

Can’t believe I circled back and did this one again………kill me

Colin

Instructions unclear, just did hip thrusts for 20 years straight
🍑

I had legs, I know I did. I don’t feel them anymore so I’m not sure now.

Leg Day 4

I want more but my body disagrees 😂 awesome pump

Pull Day 4

When you don’t have a good gym to attend yet, this absolutely destroys as if I did.

Push Day 4

2 lame workouts? Come on, ur so much more creative than this

Leonard

Abs & Calves 3

First workout and I’m dying but I love it and can’t wait to do more workouts.

Not bad! Ran out of time. Looking forward to circling back!

Such a good pump. Really activated the quads and glutes

Tehane

Leg Day 3

Been awhile! Monumental struggle trying to get back in routine. From gym to home gym......ruff

Home Body Shoulders/Biceps

Community

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