Name: Playbook - Julian Smith - Shoulders/Traps/Calves (10/28/22)
Uploaded: 2024-04-19T22:29:33.059Z
Duration: 75 min
Description: Shoulders/Traps/Calves (10/28/22)

*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 

Once you get to the top range of motion on the side lateral, bring the dumbbells out in front for some front delt focus -- then back out to the side 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)

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 (10/28/22)

Community

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