Name: Playbook - Julian Smith - Shoulders (DAY 23 - 12/20)
Uploaded: 2024-04-19T22:29:32.879Z
Duration: 80 min
Description: Shoulders (DAY 23 - 12/20)

Laura

Carson

Oscar

Andrew

Dexter

Jordan

Don’t know what kind of madness we are following but GAH DAMN MY SHOULDERS ARE ON FIRE. I LOVE THIS

Alastair

Shoulders feel like they want to fall off! 😬

Sandra

Todd

Owen Chaffee

Bryan

With the 40 at the end I think he’s trying to kill us👀

Hunter

Nick

Yesterday you put me in a fucking wheel chair, now today I can’t wheel myself around. Thanks!

Taylor

Shoulders are feeling amazing after that!

Mike

Maggie

Steven

Danols

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 (DAY 23 - 12/20)

Chris

LETS GO! Getting after it tomorrow. Nutrition will be the big determiner for this comp.

Kyle

Challenge Nutrition Video [DEFICIT]

Miguel

Challenge Nutrition Video [SURPLUS]

Legs are toasted, best leg workout I’ve ever had

Ryan

Amazing workout, but couldn’t walk back home🤣

Abdulrahman

Lior Clark

Quads/Adductors/Abductors (DAY 1 - 11/28)

Daniel

Aamer Khan

Shoulders (DAY 2 - 11/29)

Juan

Breezy

Priscilla

Calves/Abs/Neck (DAY 3 - 11/30)

Idk how I’m suppose to drive home after this 🤡

Stephanie Vargas

Caleb

Hamstring/glutes (DAY 4 - 12/1)

Tricep/Forearms (DAY 5 - 12/2)

Amazing just a bit too long but my back feels so damn good 🤩

Francesco

Back (lats/traps) (DAY 6 - 10/3)

Started this program recently and can’t wait for the next one already! Great workout today. Salute

Erik

I always have the best workouts when these / muscle groups are together 😤

Chest/Biceps (DAY 7 - 12/4)

Jon Jesse

Jacob

Quads/adductors/abductors (DAY 8 - 12/5)

Love the BTN snatch presses and snatch grip upright rows

Marc

Shoulders (DAY 9 - 12/6)

Jermaine Jones

Calves/Abs/Neck (DAY 10 - 12/7)

Clay

Seth

Hamstring/glutes (DAY 11 - 12/8)

Sean

Tricep/Forearms (DAY 12 - 12/9)

First day back after the worst flu and this felt good 💪

Stephanie

Had to take all but one day off this week for a move in the middle of deployment. But I’m in the desert with nothing to do but gym and this was a good workout to get back into it 😈

Back (lats/traps) (DAY 13 - 12/10)

Julian Osisek

Finals week had me stressed. Back to gym feels great.

Adam

Got a little impingement in shoulder which is making some chest exercises hard but great one yet again

Chest/Biceps (DAY 14 - 12/11)

The work out was good. I bel I need do heavier weights. Not only let change it up a little with something knew we have not seen. Over all workout was great and I will be feeling going up my stairs.

Quads/adductors/abductors (DAY 15 - 12/12)

That was so good! #7  exercises is the perfect number 😎 boom!

kasey

Shawnna

Shoulders (DAY 16 - 12/13)

Nice workout to start the day, I’ll be feeling this one. For sure😂

Calves/Abs/Neck (DAY 17 - 12/14)

Thought I wouldn’t be able to finish this workout due to my legs not working. 5 stars.

Cody

Hamstring/glutes (DAY 18 - 12/15)

Matthew

Maddox

Tricep/Forearms (DAY 19 - 12/16)

I can only do a couple chin ups and can’t do a single wide grip pull up so we’re just going to pretend those were successful

Flying out of the gym with my pumped lats after that one

Back (lats/traps) (DAY 20 - 12/17)

I actually did this two days ago but forgot to finish it

Chest/Biceps (DAY 21 - 12/18)

Leg extensions at the start before hitting squats was super nice, almost like a warmup, and sissy squats at the very end was brutal but felt great.

Shoulders (DAY 23 - 12/20)

Community

More workouts from Julian Smith