Name: Playbook - Julian Smith - Shoulders/Calves/Abs (5/31/22)
Uploaded: 2024-04-02T17:10:06.830Z
Duration: 80 min
Description: Shoulders/Calves/Abs (5/31/22)

Ashwin Mohta

vtec

Jason

Gabriel

That’s all she wrote! Another fine chiseling of this boulder for shoulders we’re building in this fire split

Joseph

Daniel Crossley

Bradley Taylor

I like that shoulder, THAT is a nice shoulder 🐴

Emad

William

Yunus

Bryan

Tom Fielden

You are a mad genius and my body loves/hates you 😂

Tanner Morris

Levi

Miguel

My abs are starting feel like steel. Sheesh 🔥🫡

Mychal

honestly really struggled thru this one but i fuckin’ did it 😎

dane

Tiegen Salava

Landon Jarvis

Sheron Bennett

Going to miss this split, I don’t want it to end 🥹

Maggie

Frederik

Simon

April

Hard and fun and varied as usual! Great stuff my shoulders are on 🔥

Andru Waid

Fareena

my shoulders are sticking outta my shirt, what a fucking pump. 🥵

Marvin

LADIES AND GENTLEMENS, this is deltoids checking out

Ossian Sandell

Drew

James Todd

Darius Scheepers

Weston

Andrew

That was amazing, can't even shower properly

Rabi

Kimberly

Enjoyed the starting on calves. Almost like a soft warmup to get the bloody flowing.

Amber

Anthony

Brian

New to the pump, should I be able to feel my shoulders?

aaron spurlock

Royce

First day in the daily pump, it feel good!

Julian Gil

Benny

Reps 1-7: bottom to midway
Reps 8-14: midway to the top
Reps 15-21: full range of motion

*Seated Calf Raise (toes straight, 21's style)

10 second pause on the 10th rep of each set

*Standing Calf Raise (toes pointed straight)

Opening up nice and wide at the stretch. Trying to get my wrists wide over the top of my elbows.

Last set: 10 drop 10

*Dumbbell Shoulder Press

*Chest Supported Double Arm Dumbbell Front Raise

*Seated Dumbbell Upright Row

Dumbbell Side Lateral (rear delt focus)

Double Arm Dumbbell Front Raise (knuckles up)

Compound Set

Rep 1: (1:0:1:10)
Reps 2-10: no tempo

Bringing the dumbbell down to the bench, not stretching past.

*Single Seated Dumbbell Upright Row

Decline Weighted Sit Up

Decline Bench Reverse Sit up (4:0:1:0)

Hanging Side Oblique Crunch

Shoulders/Calves/Abs (5/31/22)

Alexis

Jesus

This was a great workout! Those 50s really did me in. 👍🏼

Alain

Shoulders/Light Chest (4/19/24)

Dominique Bradley

Robert

Oscar

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

Jordan

Loved how the whole routine focused on engaging mind muscle connection.

Vignesh

Back/Rear Delt (4/17/24)

Bryton Seyfert

Tyler

Ryan

Chest (4/16/24)

Arvin

Owen Chaffee

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

Fabian

Rafael Santos

Hamstrings/Glutes (4/14/24)

Jake

Matt

LeRoy

Biceps/Triceps (4/13/24)

Chad

Timo

Lindsey

Shoulders/Light Chest

Kieran

Nadia

Back/Rear Delt (4/11/24)

Ashley Lourie

Joey

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

Shoulders/Calves/Abs (5/31/22)

Community

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