Name: Playbook - Julian Smith - Shoulders/Calves/Abs (7/25/22)
Uploaded: 2024-04-02T17:10:07.064Z
Duration: 80 min
Description: Shoulders/Calves/Abs (7/25/22)

Kristoffer

What a freaking way to start a shoulder pump

Stephanie

Tommy

Darius Scheepers

Miguel

Adam

Anthony Castro

Landon Jarvis

Gerard

William

Only could hit shoulders today but man that was brutal

Stas Szczurek

Brenden

Trevor

I made it a murder scene for my shoulders today! Killed it

Brooklyn Weaver

Ramses

Since first workout my shoulders were on fire

Giovanny

Very brutal workout . Getting more near to fucking dream body shape😍😍😍

Mayank

Liam Taylor

An amazing shoulder workout! The first set was brutal…and totally set the tone for the workout. 😵‍💫😵‍💫😵‍💫

Deaton

Second time doing this workout this week and knowing how brutal that first exercise is was able to select he weights better and made the workout so much better second time around! Start of a beautiful weekend! Have a beautiful Friday pump family

Santiago restrepo

Ashton

Joshua Cabanas

Jordan

How the hell am I supposed to do 10 drop 10 drop 10 when I can only use 10s for that first exercise 😂😂😂 burn was u real

Garrett

Mattias

Cameron Cobb

Aaron

Thomas

Rafael

Idrees Addam

Samuel

Naomi

Will_dahBEAST

Richard Sage

dane

Trace

Albert Bersley

Claudio

Gurtaj

Marko Heystek

Manny

Jason

Javier

Kyle Biggins

Sets 1-4: no tempo
Sets 5-8: 10 drop 10 drop 10 


Once you get to the top range of motion of the side lateral, bring the dumbbells out in front for some front delt focus, then back to the sides before going back down to complete the rep.

*Dumbbell Side Lateral to Front

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

Last set: 10 drop 10

*Dumbbell Shoulder Press

*Chest Supported Double Arm Dumbbell Front Raise

No rest time. One side rests while the other side works.

*Cable Rear Delt Fly (pulley behind, leaning into it)

Last set drop set: 12 drop 30

After you complete the 12 reps, drop one dumbbell, put both hands on the remaining dumbbell for a Front Raise for 30 more reps.

*Chest Supported Rear Delt Fly (thumbs out)

Take a couple steps back from the pulley so you feel a sensation of being pulled forward

*Cable Upright Row

10 second pause on the 10th rep of each set

*Standing Calf Raise (toes pointed straight)

Decline Weighted Sit Up

Decline Bench Reverse Sit up

Compound Set

(1:0:1:2) only on the crunch reps. No tempos on the side oblique reps. Each rep counts toward the 15 reps.

*Cable Crunch Into Side Crunch

Shoulders/Calves/Abs (7/25/22)

Johnny

Camx

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

Josh

Katriel

Hollister

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)

Ryan

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)

Irving Gonzalez

King

Ashley Lourie

Chest (4/9/24)

Shoulders/Calves/Abs (7/25/22)

Community

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