Name: Playbook - Roberto Portales - W4/D5: Shoulders, Calves, and Abs
Uploaded: 2023-02-10T01:28:38.513Z
Duration: 45 min
Description: W4/D5: Shoulders, Calves, and Abs

Raul

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, we’re going to incorporate Super Sets. A Super Set consists of 2 exercises that you perform back-to-back with no rest. You take your rest after completing both exercises in the Super Set.


- Machine Shoulder Press: 1 warm up set x 10-12 reps
- Side Lateral Raises: 1 warm up set x 10-12 reps

- Super Sets: 4 super sets
     - Machine Shoulder Press x 20-25 reps
     - Side Lateral Raises x 20-25 reps

- Super Sets: 4 super sets
     - Reverse Fly Machine x 20-25 reps
     - Dumbbell Front Raises x 20-25 reps 

- Super Sets: 4 super sets
     - Seated Calf Raises x 20-25 reps
     - Weighted Sit-ups x 20-25 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 Set)

Side Lateral Raises (Warm Up Set)

Machine Shoulder Press

Side Lateral Raises

Super Set: 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

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells forward and up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell Front Raises

Super Set: Reverse Fly Machine & Dumbbell Front Raises

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

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

Super Set: Seated Calf Raise & Weighted Sit-Ups

W4/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

Nicolle Huang

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!

W4/D5: Shoulders, Calves, and Abs

Community

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