Name: Playbook - YoBoyRoy 🤙🏼 - PUSH (12/1/25)
Uploaded: 2025-12-09T23:26:26.976Z
Duration: 75 min
Description: PUSH (12/1/25)

Excellent lift Gentlemen mmhmm mmhmm mmhmm

Daniel

Christina

Ryan

Ronnie

W push, shoulders are feeling mean today after that circuit

I felt massive after today. a trainer came up and asked me what my secret was 😅

- Lay down on an incline bench with a dumbbell in each hand resting on top of your thighs
- The palms of your hands will be facing each other
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold above you at shoulder width
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing forward
- Lower the dumbbells just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle
- Then, as you breathe out, use your chest to push the dumbbells up
- Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin lowering the dumbbells down again

Incline DB Press

- Select your desired weight and sit on the edge of an incline bench
- To get into position, lay back and keep the bar close to your chest
- Once you are supine, press the weight to lockout
- Keeping your elbows completely fixed in place, slowly lower the bar down until it's almost touching the top of your head
- Pause, and then slowly extend the arms back up to the starting position

Skull Crusher

- Set the dual adjustable pulleys to the appropriate height and adjust the weight
- The pulleys should be above your head
- Facing into the machine, grab the left pulley with your right hand and the right pulley with your left hand, crossing both arms in front of you
- Keeping your core braced, your head and chest up, extend through the elbows to press the handles down across your body and out to your sides
- Pause at full contraction of your triceps before returning the handles to the starting position with control by bending your elbows

Cross Cable Tri Extension

do one arm at a time so that you get extra range of motion coming across your body

Chest Fly Machine (single arm)

shoulder press then front raise to failure with the same weight

- Set the bar in the rack so the bar is level with the upper chest
- Grasp the bar around shoulder-width, the barbell sitting in the meat of your hands, or palms
- Un-rack the bar, keeping your wrists stacked over your elbows, which are tucked in
- Take a step or two back and position your feet roughly shoulder-width apart
- Press the barbell up by tilting your head back and pushing the bar upward and slightly back
- Once the bar passes your head, continue extending the elbows while pushing your head "back through" to a neutral position
- Pause at peak contraction before reversing the movement, lowering the bar back down to starting position with control

Standing Barbell Shoulder Press

- Stand with the feet shoulder-width apart and grasp the barbell with an overhand grip
- Let the bar hang down at arms length in front of you
- Keeping a slight bend in the elbows, raise the bar forward and up until even with the shoulders
- Pause at peak contraction before lowering the bar back down to starting position with control

BB Front Raise

shoulder circuit

Stair Climber

PUSH (12/1/25)

I like it this is my first week in the gym in the last 2 years and I definitely feel it, workouts are easy to understand and explained well

McLane

PUSH (12/9/25)

PULL (12/8/25)

REST or ABS (12/7/25)

LEGS (12/6/25)

Justin

PUSH (12/5/25)

rest or abs (12/4/25)

Nathan

PULL (12/3/25)

Leg day got me limping back the barracks.

Chance Willett

LEGS (12/2/25)

rest or abs (11/30/25)

First lift after Thanksgiving.  Holy sugar

PULL (11/29/25)

SPLIT UPDATE (rest day) (11/28/25)

arms n shoulders (11/27/25)

The 20 reps are lethal.
I’ve algo been wanting to say, I’ve been incorporating some exercises tonthe routines to replace some of them. Just a different variation of the same part of the legs to I’m working.

Jorge

Yazeed

legs (11/26/25)

Seth

Just one those days where everything felt heavy

chest n shoulders (11/25/25)

Had to skip a couple days last week due to gym being closed to get new equipment. Great workout starting to get some solid form and work up on the weight. As mentioned got some new equipment so I shouldn’t have to do any alternate workouts anymore.

Tristen

back n delts (11/24/25)

rest day (11/23/25)

First workout on the app and safe to say best workout I’ve had in a while.

Took a break but this was great to end the week and get rolling on Monday

arms n shoulders (11/22/25)

Razza

legs (11/21/25)

Montana

Crazy set today, I’m actively benching 225 now!

Mason

chest n shoulders (11/20/25)

back n delts (11/19/25)

Anazing pump got me feeling stronger every day

Roland

arms n shoulders (11/18/25)

rest (11/17/25)

What a gruelling workout, perfect in every way

legs (11/16/25)

chest n shoulders (11/15/25)

back n delts (11/14/25)

arms n shoulders (11/13/25)

Joshua Caithness

legs (11/12/25)

Gotta be one of the nastiest pumps ever, and hit 225 bench on this one

chest n shoulders (11/11/25)

Fuck yes. First popper session back. Feels damm good

Harry

back n delts (11/10/25)

rest (11/9/25)

Drackit

arms n shoulders (11/8/25)

Beautiful workout Roy, would love to see more workouts in rotation, but this was amazing

Lars

legs (11/7/25)

chest n shoulders (11/6/25)

Holy balls never pushed myself to failure so hard

Lucas

back n delts (11/5/25)

arms n shoulders (11/4/25)

legs (11/3/25)

rest day (11/2/25)

Miguel

Love this app its made working out so much easier

Shoulders are sore after the triple threat

chest n shoulders (11/1/25)

back n delts (10/31/25)

Dustin

Jesus what a pump . That cruise my wife and I are going on next year ain't gonna be ready . God bless you Roy and have a great weekend

arms n shoulders (10/30/25)

legs (10/29/25)

Loving the pumps . Been double layering my clothes to workout and I'm burning through it . Love you Roy

PUSH (12/1/25)

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