Name: Playbook - Julian Smith - Shoulders/Traps/Calves (10/16/22)
Uploaded: 2024-02-19T21:40:20.885Z
Duration: 75 min
Description: Shoulders/Traps/Calves (10/16/22)

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)

Part of me that I didn’t know existed have been awoken

Freddie

Aaron  Cervini

SilkyVilky 

Chest/Calves/Abs (8/26/22)

Michael

Laura

Nigel

Quads/Adductors (8/27/22)

Dave

Tricep/Bicep/Forearms (8/28/22)

Russell

Shoulders/Traps/Calves (8/29/22)

Efrain

Jaedon

Hammies and glutes are on fire, great pump on.

Fernie Vigil

Hamstrings/Glutes/Abductors (8/30/22)

Drew

Saba Adham

Back/Rear Delts/Neck (8/31/22)

replaced russian twists with wood chops and it was still killer🔥

Cambry

Chest/Calves/Abs (9/1/22)

This one was insane - feeling like a monster 👹

Austin

Quads/Adductors (9/2/22)

Who needs arms anyway, these bad boys will be completely useless today after that

Marcus Howard

Love the multiple different variations of workouts. Also the different rep ranges

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

Community

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