Name: Playbook - Julian Smith - Push: Bench Focus (chest/shoulders/Triceps) (6/8/22)
Uploaded: 2024-04-02T17:10:06.865Z
Duration: 85 min
Description: Push: Bench Focus (chest/shoulders/Triceps) (6/8/22)

Ashwin Mohta

Mark

Matt

Antonio

Diamond

Omg so damn good, haven’t seen a pump like that in awhile. Stoked asf

Aaron

Manny

Daniel Crossley

HIROYUKI KURANISHI

Gerome Ramos

Garrett 

Chantal

Yunus

Paul

Ashley Lourie

Mohammad Shawabkeh

William

Rafael

Brian

Jacob

Jarred

Anthony Ferrando

Still gonna run a 3day on one day off split.

Ethan

Joshua

Justin

Zach

Miguel

Don’t think the shoulders were recovered enough for this one but still a solid workout

Rowan

Frederik

Roberto

Santiago restrepo

Axelralfe

Ryan

Solid pump. Those floor presses with drop set 🔥

Israel

Creighton Hussey

Calvin

Steve

Andrian

Leonel

Pump so good someone asked me to be their trainer

Christopher

Tyler

Nick Arnold

Definitely incorporating different exercises!!!

Clayton

On the negative portion of the rep do a five second pause (each rep) as soon as the bar is halfway to your chest.

*Flat Barbell Press

Sets 1-2: no tempo
Sets 3-5: (1:2:1:0)

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

Last set drop set: 8 drop 20

No tempo on drop set reps

*Decline Floor Dumbbell Hammer Press (5:0:1:0)

Extra wide grip and stopping at your nose each rep.

*Seated Barbell Shoulder Press

Have the pins set high enough so your arms are always bent. 

Sets 1-3: Reps 1-10: not touching the pins
Reps 11- failure: allowing a dead stop on the pins to help power through a few more reps

Sets 4-6: (1:0:1:2)

*Rack Barbell Upright Row (not touching)

Flat Dumbbell Skull Crusher

Overhead Rope Extension (close grip)

Rope Press Down (close grip) (1:0:1:2)

Push: Bench Focus (chest/shoulders/Triceps) (6/8/22)

Javier

Johnny

Camx

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

Zach McGee

Dominique Bradley

Josh

Back/Rear Delt (4/17/24)

Mike

Teya

Ricardo Lazo De La Vega Paredes

Chest (4/16/24)

What Active Rest is supposed to look like

Alex

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

Mario

Cassie

Hamstrings/Glutes (4/14/24)

Tough one to come back from vacation with….💥🔥🔥🔥

Biceps/Triceps (4/13/24)

Chad

Timo

Lindsey

Shoulders/Light Chest

Kieran

Nadia

Fabian

Back/Rear Delt (4/11/24)

Owen Chaffee

Joey

Hector

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

Gregg

Irving Gonzalez

King

Chest (4/9/24)

Push: Bench Focus (chest/shoulders/Triceps) (6/8/22)

Community

More workouts from Julian Smith