Name: Playbook - Julian Smith - Shoulders/Traps/Calves (9/10/22)
Uploaded: 2024-04-02T17:10:07.268Z
Duration: 90 min
Description: Shoulders/Traps/Calves (9/10/22)

Karan

HIROYUKI KURANISHI

Dany

Miguel

Anthony Gray

Enjoyed the burn outs following prescribed reps for a change up

Tashina

Tyler

great workout , skipped the last shoulder exercise … but i loved the shrugs and calves at the end 🔥

JC Miller

William

Matheu

My shoulders haven’t been that exhausted in ages

Samuel

Santiago restrepo

How do I avoid shoulder popping from upright rows?

Colton

Daniel Crossley

Buckeyes14

Hector

Austin

Ricardo Lazo De La Vega Paredes

Emanuel

Peter

Deadly can’t even lift my arms once again 💪🏽😂

Pete

Brian

Dominique Bradley

Will_dahBEAST

Lacked the traditional DP volume, I added a rack run for shoulders and traps

Antonio

James

Cameron Cobb

Manny

Seth

Norman

Stephen  Street

You could roast marshmallows on these shoulders

Dillon

Amazing sequence on this one @Julian from beginning to end ….shoulders will be sore

Joseph

Jordan

Mondi Lascuna

Joshua

Needs to be more evenly balanced for different muscle groups. To many routines are heavy in one area, then touch once or twice in others.

Danielle

Jonathan

Cassie

Louis

Micah

Frederik

Ashley Lourie

Albert Bersley

Landon Jarvis

Dumbbell Shoulder Press (alternating from the top)

On each rep at the very top of the movement I really try to get that arm as straight as possible and as close to my ear as possible focusing on the gnarliest contraction.

*Dumbbell Shoulder Press (alternating from the bottom)

Pec Deck Rear Delt Fly (angled back)

Reps 1-15: partial dumbbell side latetal
Reps 16- failure: wide dumbbell upright row

On the upright rows focus on getting those elbows as high as possible.

*Dumbbell Side Lateral Into Upright Row

Reps 1-15: close dumbbell upright row
Reps 16- failure: partial dumbbell side lateral 

On the upright rows focus on keeping the dumbbells lighting upright with your shoulders throughout, stopping the dumbbells at shoulder height.

*Dumbbell Upright Row Into Side Lateral

Reps 1-10: double arm dumbbell front raise
Reps 11-failure: dropping one dumbbell and using one with both hands and elbows flared.

*Seated Dumbbell Front Raise (drop set)

Last Set ONLY rest pause: After completing the 12 reps set the weight down, wait 10 seconds, then pick it back up and keep going for as many more reps as possible.

*Incline Barbell Upright Row

Every 10 reps take a step away from the pulley.

(1:0:1:2) only on the 10 rep sets

*Cable Shrug (stepping back)

*Standing Calf Raise (hips underneath toes pointed out)

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

*Dumbbell Seated Calf Raise (knee far forward)

Shoulders/Traps/Calves (9/10/22)

Robin

Javier

MuscleShark31

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

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

Ryan fugate

Uriel

Back/Rear Delt (4/24/24)

Alain

Owen Chaffee

Iain

Chest (4/23/24)

Zachary

Mario

Drew Ginsburg

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

Mike

Alex

Killer Fuckin Daily Pump 💯🥵🤙🏽

Hamstrings/Glutes (4/21/24)

Stephan

Christian

Biceps/Triceps (4/20/24)

Timo

Jake

Shoulders/Light Chest (4/19/24)

Rafael

Saw the 4/25 quads schedule, saw lunges, gtfo of there to come to this one. Also kicked my ass.

Ryan

Jake Burgess

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

Michael

Aroon

Back/Rear Delt (4/17/24)

Teya

Anthony Castro

Matt

Chest (4/16/24)

Arvin

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

Andrew

Hamstrings/Glutes (4/14/24)

Nathan Dorado

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

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)

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 (9/10/22)

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