Name: Playbook - Julian Smith - Shoulders/calves (1/25/23)
Uploaded: 2024-04-02T17:10:07.902Z
Duration: 80 min
Description: Shoulders/calves (1/25/23)

Miguel

Austin Hall

HECTOR MANUEL RAMIREZ GUZMAN

Ashley Lourie

Henry

The Holidays might be over but that shit lit me up like a Christmas Tree🎄

Diego

Yikes, rough is an understatement for this mess I got myself into. Even the calve sesh did it’s proper damage #HoggingUpTheSmithMachine

Joseph

Daniel

Owen Chaffee

Just had a difficult time getting a good mind-muscle connection on this one.

Gregory

Emanuel

Santiago restrepo

William

Andrew

Clint

Alexander

Brent Craddock

Daniel Crossley

Weston

Ricardo Lazo De La Vega Paredes

Robert Martinez

Samuel

Zach McGee

Aaron

Thad

Steve

Guillermo

Ayaaz

Jordan

Nick

Jonah

Todd

Kellen Riley

Dave

Tina

Anthony

Egorka

Pete

Maggie

Stephan

Peter

First time back on TDP, forgot how nasty the pumps are 🔥

Michael Hicks

Richard Sage

Those upright row holds were brutal but so good

Jake

single calf raises killed it at the end 🥵 no rest

Mike

Nate

Jonathan

Cross Cable Side Lateral (one step behind pulley)

Pec Deck Rear Delt Fly (angled back)

Compound Set

Arnold Dumbbell Shoulder Press

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)

*Seated Dumbbell Upright Row

*Machine Side Lateral (reps into pause)

*Machine Side Lateral (pause into reps)

Sets 1-3: toes pointed out
Sets 4-6: toes pointed straight 
Sets 7-9: toes pointed in

*Smith Machine Standing Calf Raise (varied stance)

Rep 1: (1:0:1:10)
Reps 2-10: no tempo

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

*Single Leg Seated Calf Raise (toes pointed in)

Shoulders/calves (1/25/23)

Hollister

Brutal one. Tempos and variations have my back pumped.

Joey Cahill

Back/Rear Delt (4/17/24)

Loved the focus on the decline movements. Engaged my chest in a way I’m not used to

Patrick

Insane activation from the different variations. Chest is destroyed 💪

Chest (4/16/24)

What Active Rest is supposed to look like

Alex

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

Cassie

Killer Daily Pump 💯⚔️🤙🏽🇺🇸

Albert Bersley

Hamstrings/Glutes (4/14/24)

Biceps/Triceps (4/13/24)

Lindsey

Sarah

I went to take a drink and could barely lift my bottle. Brutal but amazing.

Shoulders/Light Chest

Kieran

Nadia

Fabian

Back/Rear Delt (4/11/24)

Joey

Hector

Timo

Quads/Abductor/Adductor (4/10/24)

King

Had to walk through a car wash to shower cause my arms are noodles. 10/10

Zackbot

Chest (4/9/24)

Story of the never ending rest day. Fuck me.

Calves/Abs/Neck/Forearms (4/8/24)

Shoulders/calves (1/25/23)

Community

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