Name: Playbook - Roberto Portales - W2/D5: Shoulders, Calves, and Abs
Uploaded: 2023-02-10T01:28:38.458Z
Duration: 60 min
Description: W2/D5: Shoulders, Calves, and Abs

I’m struggling to do a proper sit up let alone a weighted one. So I substituted it with an abdominal crunch machine. If that works 🤷‍♂️

Nicolle Huang

Make sure to properly warm up first and watch the overview video for the week before starting. Last week you really focused on getting the form of these exercises correct. This week, I want you to focus on increasing the weight and pushing your muscles to failure. On every working set, pick a heavy enough weight to failure in about 10 reps. You’ll notice with heavier weight and lower reps, you’ll get more rest time in between sets.

- Machine Shoulder Press: 2 warm up sets x 10-12 reps
- Machine Shoulder Press: 3 working sets x 10 reps
- Side Lateral Raises: 3 working sets x 10 reps
- Reverse Fly Machine: 3 working sets x 10 reps
- Seated Calf Raises: 2 warm up sets x 10-12 reps
- Seated Calf Raises: 4 working sets x 10 reps
-  Weighted Sit-ups: 4 working sets x 10 reps

Make sure to stretch the muscles you just lifted for 10 minutes afterwards!

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine Shoulder Press (Warm Up Sets)

Machine Shoulder Press

Side Lateral Raises

- Keeping your chest on the pad
- Pull your arms back using your rear delts
- Release back to starting position with control

Reverse Fly Machine (Reverse Pec Deck Fly)

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated Calf Raise (Warm Up Sets)

Seated Calf Raise

- Lie flat on your back with legs together, bent at the knees, and feet flat on the floor
- Hold a weight plate in front of your body
- Raise your upper body until you are upright
- Lower yourself back to the starting position

Weighted Sit-Ups

W2/D5: Shoulders, Calves, and Abs

What's the difference between warm up sets and the normal sets? My legs feel pumped, it's a good workout.

Chris

It was good, but I'd love to have a notes section to add the weight that I lift in each exercise.

Mario Meza

Like the fact this was very simple easy to follow.

Ryan

W1/D1: Legs

Uriel Acevedo

Mario

RICKY

W1/D2: Chest and Triceps

W1/D3 - Active Rest Day

Of the ones I’ve done so far, this was probably my favorite

I’m going to feel this tomorrow. Definitely felt good to stretch out my back and need to continue to work on form

Sergio

Very good, just the barbell was a bit much for me.. empty barbell 😅

Esam Sherif

W1/D4: Back and Biceps

Sriram

W1/D5: Shoulders, Calves, and Abs

W1/D6 - Active Rest Day

W1/D7 - Active Rest Day

It felt good pushing myself with the heavier weights. I know from last week, I’ll definitely be feeling it for the next day or two.

Andy

W2/D1: Legs

Great workout! I could really feel the muscles pushing to preform each rep and trying to stabilize.

Jermyn

I’m finally feel like I have a plan when I go to the gym instead of just wandering wondering what to do. Still waiting to be able to track weights in the app. Loving it though!

Matthew

W2/D2: Chest and Triceps

W2/D3 - Active Rest Day

W2/D4: Back and Biceps

W2/D6 - Active Rest Day

W2/D7 - Active Rest Day

It went well. However, since I am relegated to a hotel gym (though a good one for a typical hotel), I couldn’t do the squats and deadlifts with a barbell since there wasn’t one. I did them with dumbbells instead. Also, does order matter much? Since I had to go out of order to not be standing around waiting

W3/D1: Legs

W3/D2: Chest and Triceps

W3/D3 - Active Rest Day

It was good but pretty hard. Especially the lying curls where I just had 5 lbs and it was a struggle

Raul

W3/D4: Back and Biceps

W3/D5: Shoulders, Calves, and Abs

W3/D6 - Active Rest Day

W3/D7 - Active Rest Day

OMG - that was tough! But I got it done. Might be falling over now and then LOL

Jaime

50 reps on the leg presses was too much! I couldn’t do more than 20 with very light weight

W2/D5: Shoulders, Calves, and Abs

Community

More workouts from Roberto Portales