Name: Playbook - Julian Smith - Shoulders/Traps/Calves (9/4/22)
Uploaded: 2024-04-02T17:10:07.241Z
Duration: 80 min
Description: Shoulders/Traps/Calves (9/4/22)

I’ve been following your program for 3 years now and this was easily one of the most effective shoulder workouts you’ve ever created. 🙌🏼

Michael

Miguel

Sam Zimberoff

Laura

Best Shoulder Pump I’ve had in a long time. The high volume was killer 🔥

Jon Reese

Kevin

Jake

Stas Szczurek

Colton

Jeremy

Justin

Tiegen Salava

Calvin

Andrew

Didn’t realize how weak my shoulders were until I finished the first two work outs.

Antonio

Egorka

Beautiful start to my Friday let’s go pump family

Santiago restrepo

Daniel Crossley

William

Tamer El Calamawy

Couldn’t lift my arms after the first 2 workouts 🤙🏽👏🏽👏🏽

Pete

Peter

Anonymous

After arms yesterday, this one was a killer!

Jordan Kalk

Dear Julian, 2 days later and my shoulders are still shot.

Israel

not a fan of the high reps , but all good ! i changed the reps to lower on most workouts 🔥

JC Miller

What’s with all the high-rep sets?! This ain’t CrossFit. 🤣🥴

Chad

Tanner Morris

Sebastian

Quinton Powell

Ashen

Emanuel

Davis 

those reverse incline presses were so humbling. tried them once from greg and hated them!!!!

dane

Jonathan

Ricardo Lazo De La Vega Paredes

Cameron Cobb

Landon Jarvis

Cameron

Samuel

Those incline dumbbell shoulder presses were humbling

Steven

Josh

Bro those first two W/O’s had me contemplating the rest of them 💀🔥😂

Enrique Valdez

How do you expect us to use our arms the rest of the day!?! 🤣 But, I would do this training session over and over because who doesn’t like shoulder pump.

April

Kieran

Jordan

Jordon

Seated Dumbbell Side Lateral (head forward, thumbs up)

Seated Dumbbell Side Lateral (head up, thumbs up)

Barbell Shoulder Press (5:0:1:0)

Sets 1-6: normal reps
Sets 7-8: rest pause. After hitting the 12 reps set the weight down, take a 10 second rest and grab the same weight for as many more reps as possible.

*Barbell Upright Row (close grip)

Starting at a normal Incline and shooting for eight reps. After you hit eight reps, raise the bench one notch. Continue this until you are upright.

5 angles per set. 8 reps per angle. 40 reps per set.

*Reverse Incline Dumbbell Shoulder Press

Set yourself up as if you’re about to do a standing Cable row. Keeping your arms lengthened, contract with just your traps/shoulders.

*Cable Shrug Row (close V grip)

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

No rest timer. One side rests while the other side works. Back and forth.

*Hanging Dumbbell Shrug

10 second pause on the 10th rep of each set

*Standing Calf Raise (toes pointed straight)

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

Jacob

Hollister

Matt

Back/Rear Delt (4/24/24)

Iain

This workout with some young dolph was crazy 🫡🐬

Dominique Bradley

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 💯🥵🤙🏽

Albert Bersley

Bryton Seyfert

Hamstrings/Glutes (4/21/24)

Ryan

Biceps/Triceps (4/20/24)

Stephan

Teya

Shoulders/Light Chest (4/19/24)

Ashley Lourie

Eliazar

Owen Chaffee

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

Aroon

Back/Rear Delt (4/17/24)

Anthony Castro

Chest (4/16/24)

Arvin

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

Seth

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

Joseph

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

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

Jake Burgess

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 😒

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 (9/4/22)

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