Name: Playbook - Julian Smith - Shoulders/Traps/Calves (11/3/22)
Uploaded: 2024-04-19T22:29:33.086Z
Duration: 85 min
Description: Shoulders/Traps/Calves (11/3/22)

Shifte

Slightly leaning forward with my head down. Turning my wrists in so I’m leading with my pinkies.

*Seated Dumbbell Side Lateral

Last set drop set: 10 drop 10 

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

*Standing Barbell Shoulder Pin Press

Alternating Dumbbell Shoulder Press

Reps 1-10: full stretch to mid rep 
Reps 11-20: full contraction to mid stretch
Reps 21-30: full range of motion

Incline Cable Front Raise (30’s)

Using a weight that you can pulse for 15 reps but COULD do more with a full range of motion. After hitting 15 reps, continue on with full range reps for as many as possible.

*Machine Side Lateral (pulse into full)

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)

30 rep sets: no tempo
10 rep sets: (4:0:1:0)

*Dumbbell Shrug

Single Leg Standing Calf Raise

*Standing Calf Raise (hips underneath toes pointed out)

*Seated Calf Raise (toes pointed out)

Shoulders/Traps/Calves (11/3/22)

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 (11/3/22)

Community

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