Name: Playbook - Julian Smith - Shoulders/Traps/Calves (10/28/22)
Uploaded: 2024-04-02T17:10:07.514Z
Duration: 75 min
Description: Shoulders/Traps/Calves (10/28/22)

HIROYUKI KURANISHI

Miguel

Bold of you to assume I can do more than the smallest dumbbell on those side to front lateral raises, drop sets my ass 👀👀😂😅

Laura

Cameron Cobb

Ben Lanning

Thuc

Lawson

Jon Reese

That was beautifully designed @Julian those behind the neck Barbell shoulder press pause for “x amount of time” on the first rep were lethal

Joseph

Daniel Crossley

Camx

William

Shoulders burning and sore. Calves feel good.

Brandon

Enea

Lindsay

Landon Jarvis

Killer shoulder workout. Love the high reps!

Henry

Manny

Timo

Anmol

Egorka

Ricardo Lazo De La Vega Paredes

Best shoulder workout ever done.. killer man🔥

Harshit

Dominique Bradley

Workout was good, some of the descriptions were incorrect or hard to follow however.

Chris

Seth

Peter

Jimmy

Anthony

Andrew

Vamos con el lunes a fuego!!!! 🔥🔥🔥💪🏼💪🏼💪🏼❤️❤️❤️

Ivan

Morgan

this one was a game changer. im different now. 😂

dane

My brain struggled with the shrugging lol

Stas Szczurek

Maggie

Frederik

Samuel

Ethan

Bryan

Those dumbbell side raise drop sets were literal hell 😅

Nick

Emanuel

Alberto Ayala

Adam

Carlos

Chandan

Stephan

vincent

John

Mike

*Barbell Shoulder Press

Set 1: 15 second paused stretch on only the first rep
Set 2: 10 second paused stretch on only the first rep
Sets 3-4: 5 second paused stretch on only the first rep

*Barbell Shoulder Press (behind the neck)

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


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

*Dumbbell Side Lateral to Front

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

*Cable Side Lateral

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)

One side does 5 reps while the other side pauses at the contraction for the duration of those 5 reps. Then switch.

*Seated Dumbbell Shrug

Single Leg Standing Calf Raise

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)

Shoulders/Traps/Calves (10/28/22)

Paul

Robin

Quads/Abductor/Adductor (4/25/24)

Knocked this beast out in an hour had a time limit 💪

Ryan fugate

Back/Rear Delt (4/24/24)

Killer Fuckin Chest Pump 💯⚔️🤙🏽

Albert Bersley

Alain

Owen Chaffee

Chest (4/23/24)

Zachary

Mario

Drew Ginsburg

Calves/Abs/Neck/Forearms (4/22/24)

Steven

Alex

Hamstrings/Glutes (4/21/24)

Arms feel like they are gunna split open! 🤙🏼🤙🏼💪🏼

Matt

Arvin

Biceps/Triceps (4/20/24)

Jake

Shoulders/Light Chest (4/19/24)

Jay Lopez

Rafael

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

Nathan Dorado

Ashley Lourie

Michael

Back/Rear Delt (4/17/24)

HECTOR MANUEL RAMIREZ GUZMAN

Teya

Anthony Castro

Chest (4/16/24)

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

Hamstrings/Glutes (4/14/24)

Biceps/Triceps (4/13/24)

Ashwin Mohta

Julian man, who made you mad?! The chest supported lateral raises 3x50?! 💀

Jesus Salazar

Hard work pays off man lovely hell and pump my god 💪🏼💪🏼💪🏼

Lior Clark

Shoulders/Light Chest

Kieran

Back/Rear Delt (4/11/24)

Luis

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

Joey

Gregg

Chest (4/9/24)

King

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

This was short but brutal! Solid stuff as always @Julian and team

Nikki 🙃

Hamstrings/Glutes (4/7/24)

The rack runs this messy gym I attend are a recipe for disaster

Biceps/Triceps (4/6/24)

Shoulders/Light Chest (4/5/24)

Shelley Wallace

Cory Williams

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

Great way to start this week off #TurtlePower

Back/Rear Delt (4/3/24)

Nice kick off to this split! Looked simple but turned out into a daunting one

Chest (4/2/24)

Way to seal off this split. You will be missed, now on to the next! Bit late on it, but tomorrow will be the best day to start it off imo 😎

Calves/Neck/Forearms (4/1/24)

Bryton Seyfert

Rafael Santos

Back/Rear Delts (3/31/24)

You were right the 50 40 30 20 10 just activates those fibers on another level

Davis 

Hamstrings/Glutes/Abductor (3/30/24)

Solid one! Boulders are done, pretty chilled tri’s sesh though

Shoulders/Triceps/Abs (3/29/24)

Went conventional on the adductors bit, grabbing both sides of the cable machine is a mission in itself at this here gym

Quads/Adductor (3/28/24)

Ardon

Chest/Biceps (3/27/24)

This is done and so am I! Solid active rest day on all facets

Calves/Neck/Forearms (3/26/24)

Wonderful sesh, took a little longer than I should’ve, but knocked it out

Jake Burgess

Back/Rear Delts (3/25/24)

Finn

Hamstrings/Glutes/Abductor (3/24/24)

Hama

Shoulders/Triceps/Abs (3/23/24)

My will to walk has been lost and I can’t find it

Quads/Adductor (3/22/24)

Tyler

Chest/Biceps (2/21/24)

Did everything but the calves portion of this sesh, as I re-injured my left calve 😒

Calves/Neck/Forearms (3/20/24)

Monkeyed around a bit on this one but got ‘er done

Back/Rear Delts (3/19/24)

David

Took a trip to pumpsville on that leg press for sure 💀💀💀

Hamstrings/Glutes/Abductor (3/18/24)

Solid boulders and tri’s sesh. Felt like I properly hit the mind muscle connection on the abs bit on this sequence

Shoulders/Triceps/Abs (3/17/24)

Walking has allotted itself on the list of “not-to-do’s” on this fine 1st day of the week

Pablo

Lucas Lucco

Quads/Adductor (3/16/24)

Dexter

Felt like this one took longer than expected, but a beastly sesh nonetheless

Chest/Biceps (3/15/24)

Calves/Neck/Forearms (3/14/24)

Back/Rear Delts (3/13/24)

Holy moly, that was a rough one. The finisher put the seal of obliteration on hammies, glutes and abductors!

Shoulders/Traps/Calves (10/28/22)

Community

More workouts from Julian Smith