Name: Playbook - Julian Smith - Shoulders/Traps/Calves (10/16/22)
Uploaded: 2024-04-02T17:10:07.454Z
Duration: 75 min
Description: Shoulders/Traps/Calves (10/16/22)

Antonio

HIROYUKI KURANISHI

Tyler

Miguel

Amazing shoulders are freaking pumped👍🏻👍🏻😆

Alberto Ayala

Quinton Powell

Absolutely killer, especially kicking it off with 21s.

Grayson

Delts on fire with those last lateral raise sets

Priscilla

Cameron Cobb

Egorka

Josh

Chris

Samuel

Peter

Thomas

Camx

Calves burning. Shoulder and Tris are recked

Brandon

Enrique Valdez

Ethan

Brenden

Wicked boulder for shoulders sesh! Really enjoyed it, quick and effective which is most important

Joseph

Pete

Emanuel

Jesse Marino

Joey Cahill

Great workout only thing is I wasn’t feeling the squeeze on the light weight high volume shoulder shrugs so I went to cable and upped the weight but other than that it was a great pump🤝

Davis 

Derek

William

Albert Bersley

Carlos

Henry

Daniel Crossley

Shawn

Morgan

Micah

Seth

Morgan C

Nathanael

Giorgio

Kieran

Dillon

Another awesome pump!! Shoulders and calves on point ☝️

Bryan

Kehng

Ricardo Lazo De La Vega Paredes

Frederik

Louis

Trace

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)

Last set drop set: 10 drop 10 

Pins set high so the bar is right below your chin.

*Standing Barbell Shoulder Pin Press

*Arnold Dumbbell Shoulder Press

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)

*Machine Side Lateral (pause into reps)

*Machine Side Lateral (reps into pause)

30 rep sets: no tempo
10 rep sets: (1:0:1:2)

*Dumbbell Shrug

Squatted Calf Raise (toes in)

Squatted Calf Raise (toes straight)

Squatted Calf Raise (toes out)

Giant Set

Sets 1-2: toes pointed out
Sets 3-4: toes pointed straight 
Sets 5-6: toes pointed in

*Smith Machine Standing Calf Raise (varied stance)

Shoulders/Traps/Calves (10/16/22)

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

Liam Taylor

FINALLY! I felt lost in the woods there. It took this leg day to get me back into my workout schedule. Geez. I was barely holding on by a thread there those last couple days. Glad to be back.

Alain

Hamstrings/Glutes (4/14/24)

Rack run had me literally laughing out loud with how fatigued i got. Felt like I couldn’t have lifted a penny by the end!

Kanyon

Devin Hoskins

Biceps/Triceps (4/13/24)

Jordan

Diamond

Shoulders/Light Chest

Owen Chaffee

Really like the variation of straight arm lat pull downs

Allyson

Cassie

Back/Rear Delt (4/11/24)

Jake

Ryan

Arvin

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

Chase

Timo

Do you feel Bonita? 
Because you look Bonita 🙂‍↔️

Oscar

Chest (4/9/24)

Story of the never ending rest day. Fuck me.

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

Alternative options for gyms that don’t have good morning machines

uncle yogi 

Earl Williams

Fabian

Hamstrings/Glutes (4/7/24)

STEVE

Biceps/Triceps (4/6/24)

Shoulders/Traps/Calves (10/16/22)

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