Name: Playbook - Julian Smith - Shoulders (12/20/22)
Uploaded: 2024-04-02T17:10:07.748Z
Duration: 80 min
Description: Shoulders (12/20/22)

HIROYUKI KURANISHI

Matt

Miguel

The most challenging was the last exercise

Joel

Manny Benavides

Ashley Lourie

Egorka

Mike

Manny

Lindsay

Kwan Yew

Carlos

Wowzers, now that was intense. The 2 second TUT on the drop set were painful. Btw, only have 4 settings on this silly bench at the gym I attend so I had to do 10 per

Joseph

Sydney

Best shoulder workout so far. Pump was huge this Christmas morning

Samuel

JC Miller

varo

Emanuel

Trevor

Only did 5 of the exercises and can barley raise my arms!

Blake

Sergio

Zach McGee

Katelynn

My shoulders are gone. Nonexistent all bc of this insane workout😭😭

Daniel Crossley

I couldn’t get out the door shoulder to wide lol

Peter

Absolutely killed my friend in this workout he had to do the last exercise with no weight😂

Burnsy

Fuck yeah bruh, those 40s were crazy. Could only do 5lbs lol

Dominique Bradley

Terrance Aldridge

Morgan

Will

Chad

Seth

Sierra

great but for whatever reason i can’t seem to execute the last exercise well whenever it’s posted and end up dreading it lol

dane

Vikas

Couldve been More side and less front delts

Philip

Stephan

Jake

Sets 1-4: normal reps
Set 5: rest pause. After hitting the 12 reps set the weight down, take a 10 second rest and grab the same weight for as many more reps as possible.

*Barbell Upright Row (close grip)

When failing on the last rep as you press up, bring it to the front for as many more reps as possible.

*Barbell Shoulder Press (behind the neck to front)

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 hitting the 10 reps on the plate front raise switch to close grip upright rows for as many more reps as possible.

*Plate Front Raise (mechanical drop set)

Last set drop set: 20 drop 10

(1:2:1:0) On the 10 rep drop set

*Cross Cable Side Lateral (in front pulley)

Pec Deck Rear Delt Fly

Starting at a normal Incline and shooting for eight reps. After you hit eight reps, raise the bench one notch. Continue this until you are upright.

5 angles per set. 8 reps per angle. 40 reps per set.

*Reverse Incline Dumbbell Shoulder Press

Shoulders (12/20/22)

Maggie

Robin

Javier

Quads/Abductor/Adductor (4/25/24)

Knocked this beast out in an hour had a time limit 💪

Ryan fugate

Uriel

Back/Rear Delt (4/24/24)

Alain

Owen Chaffee

Iain

Chest (4/23/24)

Zachary

Mario

Drew Ginsburg

Calves/Abs/Neck/Forearms (4/22/24)

Steven

Alex

Hamstrings/Glutes (4/21/24)

Arms feel like they are gunna split open! 🤙🏼🤙🏼💪🏼

Arvin

Biceps/Triceps (4/20/24)

Timo

Shoulders/Light Chest (4/19/24)

Jay Lopez

Rafael

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

Michael

Ryan

Aroon

Back/Rear Delt (4/17/24)

Teya

Anthony Castro

Chest (4/16/24)

William

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

Andrew

Hamstrings/Glutes (4/14/24)

Nathan Dorado

Biceps/Triceps (4/13/24)

Ashwin Mohta

Julian man, who made you mad?! The chest supported lateral raises 3x50?! 💀

Jesus Salazar

Hard work pays off man lovely hell and pump my god 💪🏼💪🏼💪🏼

Lior Clark

Shoulders/Light Chest

Kieran

Back/Rear Delt (4/11/24)

Luis

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

Joey

Gregg

Chest (4/9/24)

King

Calves/Abs/Neck/Forearms (4/8/24)

This was short but brutal! Solid stuff as always @Julian and team

Nikki 🙃

Hamstrings/Glutes (4/7/24)

The rack runs this messy gym I attend are a recipe for disaster

Biceps/Triceps (4/6/24)

Shoulders/Light Chest (4/5/24)

Shelley Wallace

Cory Williams

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

Great way to start this week off #TurtlePower

Back/Rear Delt (4/3/24)

Nice kick off to this split! Looked simple but turned out into a daunting one

Chest (4/2/24)

Way to seal off this split. You will be missed, now on to the next! Bit late on it, but tomorrow will be the best day to start it off imo 😎

Ricardo Lazo De La Vega Paredes

Calves/Neck/Forearms (4/1/24)

Bryton Seyfert

Rafael Santos

Back/Rear Delts (3/31/24)

You were right the 50 40 30 20 10 just activates those fibers on another level

Davis 

Hamstrings/Glutes/Abductor (3/30/24)

Solid one! Boulders are done, pretty chilled tri’s sesh though

Shoulders/Triceps/Abs (3/29/24)

Went conventional on the adductors bit, grabbing both sides of the cable machine is a mission in itself at this here gym

Quads/Adductor (3/28/24)

Ardon

Chest/Biceps (3/27/24)

This is done and so am I! Solid active rest day on all facets

Calves/Neck/Forearms (3/26/24)

Wonderful sesh, took a little longer than I should’ve, but knocked it out

Jake Burgess

Back/Rear Delts (3/25/24)

Finn

Hamstrings/Glutes/Abductor (3/24/24)

Hama

Shoulders/Triceps/Abs (3/23/24)

My will to walk has been lost and I can’t find it

Quads/Adductor (3/22/24)

Tyler

Chest/Biceps (2/21/24)

Did everything but the calves portion of this sesh, as I re-injured my left calve 😒

Calves/Neck/Forearms (3/20/24)

Monkeyed around a bit on this one but got ‘er done

Back/Rear Delts (3/19/24)

David

Took a trip to pumpsville on that leg press for sure 💀💀💀

Hamstrings/Glutes/Abductor (3/18/24)

Solid boulders and tri’s sesh. Felt like I properly hit the mind muscle connection on the abs bit on this sequence

Shoulders/Triceps/Abs (3/17/24)

Walking has allotted itself on the list of “not-to-do’s” on this fine 1st day of the week

Pablo

Lucas Lucco

Quads/Adductor (3/16/24)

Dexter

Felt like this one took longer than expected, but a beastly sesh nonetheless

Chest/Biceps (3/15/24)

Calves/Neck/Forearms (3/14/24)

Back/Rear Delts (3/13/24)

Holy moly, that was a rough one. The finisher put the seal of obliteration on hammies, glutes and abductors!

Shoulders (12/20/22)

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