Name: Playbook - Julian Smith - Shoulders/Calves/Abs
Uploaded: 2024-04-02T17:10:06.502Z
Duration: 80 min
Description: Shoulders/Calves/Abs

HIROYUKI KURANISHI

Jeff

Ashwin Mohta

HECTOR MANUEL RAMIREZ GUZMAN

Ricardo Lazo De La Vega Paredes

Ivan

Those 21s came outta nowhere and destroyed me

Jordan

Pump real.

What’s the whiskey of the day?

Charlie

Maxwell

Mychal

Chad

Manny

Matt Piper

William

Stas Szczurek

Marc

Garret

Joshua

Ethan

Idk what hurts more, my shoulders or my pride 😤

Tory Paulus

Buckeyes14

Brandon

The 10 drop 10 drop 10 made me question my life choices

Frederik

Emanuel

Good workout, tough to make all of it happen at the home gym but will start looking at a few more pieces of equipment.

Will

Is it normal to cry towards the end of some of these workouts? Just checking

Joshwa

Yakhoth

I really like how abs and calves are being paired with other muscle groups!

Albert Bersley

Wish there was my shoulder work considering we won’t hit them again for a while

Peter

Joseph

Alejandro

Got me on this one. Made it through but my calves didn’t.

Kevin Bithell

Andrian

when i first started your program when my gym opened back up i could barely do the 21s on front raises. today’s felt amazing

dane

Richard Sage

lauren

Owen Chaffee

Brutal, love the combination of shoulders/abs

John

Andrew

Great workout but still adjusting to people calling me Atlas because of these boulders for shoulders I’m carrying.

Brent

Brian

You do not need to put the dumbbells at your elbows like I did. This is another way of taking unnecessary joints out of the movement to help isolate the primary muscle more.

*Incline Bench Dumbbell Rear Delt Fly (dumbbell at elbows)

*Dumbbell Side Lateral  (leaning slightly back) (4:0:1:0)

*Barbell Shoulder Press

Last set drop set: 10 drop 10

Set the pins high enough so your arms are always bent.

*Barbell Rack Upright Row (wide grip)

Reps 1-7: full stretch to mid rep 
Reps 8-14: mid rep to full contraction 
Reps 15-21: full range of motion

*Incline Barbell Front Raise (21s)

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

*Single Leg Seated Calf Raise

Reps 1-10: Sit up
Reps 11-20: Oblique twist (a rotation to the left and right counts as 1 reps)

Decline Bench Sit Up Into Oblique Twist

Superset

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

*Leg Press Calf Extension (toes in)

Hanging Leg Raise

Kneeling Cable Oblique Crunch (1:0:1:2)

Single Leg Standing Calf Raise

Shoulders/Calves/Abs

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

Katriel

Hollister

Brutal one. Tempos and variations have my back pumped.

Joey Cahill

Back/Rear Delt (4/17/24)

Teya

Loved the focus on the decline movements. Engaged my chest in a way I’m not used to

Shoulders/Calves/Abs

Community

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