Name: Playbook - Julian Smith - Shoulders/Traps/Calves (9/10/22)
Uploaded: 2024-04-19T22:29:32.809Z
Duration: 90 min
Description: Shoulders/Traps/Calves (9/10/22)

Jaedon

Dannybricks

Dumbbell Shoulder Press (alternating from the top)

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 lined up right 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)

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

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

Jojo

Tricep/Bicep/Forearms (9/3/22)

Foster

Alex

Shoulders/Traps/Calves (9/4/22)

Gaia

Good workout, I have torn my hamstrings multiple times so my lower back takes over. Bad form probably

Hamstrings/Glutes/Abductors (9/5/22)

Alex Velazquez

Nathan

Back/Rear Delts/Neck (9/6/22)

Sooo good I stopped working out because my booty was sweating 😂😂😂

Cameron

Literally 3rd day and I can't even keep up with the full tempo yet. But it's made a noticeable change in how much satisfaction I feel that something was accomplished!!

Michael Manzzullo

Chest/Calves/Abs (9/7/22)

Carlo

Quads/Adductors (9/8/22)

Mychal

Brian

Tricep/Bicep/Forearms (9/9/22)

Hamstrings/Glutes/Abductors (9/11/22)

Back/Rear Delts/Neck (9/12/22)

I need some gear can’t do the whole work out

Chest/Calves/Abs (9/13/22)

Quads/Adductors (9/14/22)

Mohamed Aly

Tricep/Bicep/Forearms (9/15/22)

Shoulders/Traps/Calves (9/16/22)

Hamstrings/Glutes/Abductors (9/17/22)

Steve

Back/Rear Delts/Neck (9/18/22)

Chest/Calves/Abs (9/19/22)

Karimi

Quads/Adductors (9/20/22)

Tricep/Bicep/Forearms (9/21/22)

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

Hamstrings/Glutes/Abductors (9/23/22)

Back/Rear Delts/Neck (9/24/22)

Chest/Calves/Abs (9/25/22)

Quads/Adductors (9/26/22)

Tricep/Bicep/Forearms (9/27/22)

Shoulders/Traps/Calves (9/28/22)

Hamstrings/Glutes/Abductors (9/29/22)

Back/Rear Delts/Neck (9/30/22)

Guillermo

Chest/Calves/Abs (10/1/22)

Dustin

Quads/Adductors (10/2/22)

Holy FUCKKKKKKKK MY ARMS HURT DUDE thank you so much

Tricep/Bicep/Forearms (10/3/22)

Shoulders/Traps/Calves (10/4/22)

Hamstrings/Glutes/Abductors (10/5/22)

Back/Rear Delts/Neck (10/6/22)

Chest/Calves/Abs (10/7/22)

Didn’t want to do it but we did it👏🏼👏🏼

Lindsey

Damn that was insane 🔥💪🏽🔥💪🏽

Quads/Adductors (10/8/22)

Tricep/Bicep/Forearms (10/9/22)

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

Hamstrings/Glutes/Abductors (10/11/22)

Back/Rear Delts/Neck (10/12/22)

Chest/Calves/Abs (10/13/22)

Quads/Adductors (10/14/22)

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

Community

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