Name: Playbook - Julian Smith - Shoulders/Traps/Calves (9/22/22)
Uploaded: 2024-04-02T17:10:07.344Z
Duration: 85 min
Description: Shoulders/Traps/Calves (9/22/22)

Molto bello, i polpacci in fiamme 🔥🔥

Alessandro

HIROYUKI KURANISHI

The shoulder workouts are always on point 🔥🫠

I enjoyed this sequence. Intense shoulder pump and focus on laterals

Tamer El Calamawy

Marc

Fucking loved this whole workout 10/10 my calf’s are destroyed

Santiago restrepo

Darius Scheepers

Chad

William

What a lovely shoulder for boulders session! This one is gonna hurt mañana, I was even able to finally knock out the 120 reps calves finisher

Joseph

Liam Taylor

Dominique Bradley

Landon Jarvis

Ricardo Lazo De La Vega Paredes

Juani

Seth

Cameron Cobb

Alejandro

Diamond

Kyle

Loved this set! Felt my muscles were going to explode through my skin!!

Prem

Albert Bersley

Frederik

The 120 reps of calves will seriously humble you

Kieran

extremely effective calf pump thank u 🫡

dane

JC Miller

Joshua

Maggie

Brutality at its best!!! 🤌🏼🤌🏼🤌🏼

Quinton Powell

Mattias

Cris Valdez

Nick

Terrance Aldridge

Rene

Traps weak,shoulders heavy, took 3 lifts and I was dead already.

Luke

Christina

Antonio

Jeremy

Dave

Mark

Tiegen Salava

Carlos

Jeffrey

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

*Incline Dumbbell Side Lateral

*Barbell Shoulder Press (behind the neck)

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)

3 reps per side while the opposite holds at the top of the contraction. Then switch. Back and forth until all 12 reps complete.

After completing the 12 reps with the old at the top, switch to double arm reps without a hold  for as many more reps as possible.

*Dumbbell Upright Row (alternating from top)

Sets 1-3:👇🏼
Rep 1: (1:0:1:10)
Reps 2-10: no tempo

Sets 1-3:👇🏼
Rep 1: (1:0:1:15)
Reps 2-15: no tempo

*Chest Supported Dumbbell Side Lateral (pause into reps)

Pec Deck Rear Delt Fly (angled back)

Reps 1-10: head forward 
Reps 11-20: head up

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

*Hanging Dumbbell Shrug

Reps 1-10: head forward 
Reps 11-20: head up

*Dumbbell Shrug (head forward into up)

120 reps total.

Pick a weight that you can do for 20 reps. After completing the 20 reps, step out and take for Long deep breaths, then jump back in for as many more reps as possible. Do this on repeat until you hit 120 reps.

* I switched up foot positions on each set *

As you start to get further to the 120 reps, your rep ranges will get lower and lower. As it should!

*Smith Machine Standing Calf Raise (varied stance)

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

Kevin Enkelmann

Jacob

Back/Rear Delt (4/24/24)

Iain

This workout with some young dolph was crazy 🫡🐬

Chest (4/23/24)

Drew Ginsburg

Hitting these hard, really starting to pay off 💪

Joey Cahill

I appreciate the alternatives for people who don’t have the equipment! Thank you for helping me so much over my 3 year journey ❤️

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

Killer Fuckin Daily Pump 💯🥵🤙🏽

Bryton Seyfert

Jordan

Hamstrings/Glutes (4/21/24)

Steven

Ryan

Biceps/Triceps (4/20/24)

Jake

Stephan

Teya

Shoulders/Light Chest (4/19/24)

Jake Burgess

Ashley Lourie

Eliazar

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

Michael

Aroon

Back/Rear Delt (4/17/24)

Anthony Castro

Matt

Chest (4/16/24)

Arvin

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

Andrew

Hamstrings/Glutes (4/14/24)

Alex

Nathan Dorado

Biceps/Triceps (4/13/24)

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

Ashwin Mohta

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

Alleeh1990

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)

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

Rafael

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)

Tyler

Chest/Biceps (2/21/24)

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

Peter

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)

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

Chest/Biceps (3/15/24)

Dexter

Mike

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 (9/22/22)

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