Name: Playbook - Julian Smith - Shoulders/Traps/Calves (9/22/22)
Uploaded: 2024-04-19T22:29:32.881Z
Duration: 85 min
Description: Shoulders/Traps/Calves (9/22/22)

Cameron

Marcus Howard

Nathan

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 hold 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 about four 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 get closer to the end of 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)

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

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

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

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

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)

Dannybricks

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

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)

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 (9/22/22)

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