Name: Playbook - YoBoyRoy 🤙🏼 - chest & shoulders (6/10/24)
Uploaded: 2025-05-12T04:50:15.591Z
Duration: 75 min
Description: chest & shoulders (6/10/24)

That double trouble was no joke. The last 3 reps of the overhead press on the last set were a struggle in themselves. Almost felt like I had to throw my body into it.

Nick

Erik

Alex

- Lay down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked
- As you breathe in, lower the bar slowly until you feel the bar on your mid chest
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles
- Lock your arms in the contracted position, hold for a second and then start coming down slowly again

Bench Press

- 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

alternative is regular fly machine/pec deck if you can’t set this up.

incline cable chest fly

- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, so your legs are vertical
- Pull your shoulders down and back
- Maintain this body position throughout the exercise
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground
- Keep your elbows tight to your body
- Straighten your arms to drive your body up to the starting position

Dips

bring some dumbbells over and do laterals standing to failure after hitting your overhead reps

- Hold the bar forward off the shoulders with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Shoulder Press

- Sit tall with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing in
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells laterally to your sides with a slight bend in the elbows and the hands slightly tilted forward as if pouring water in a glass
- Continue to go up until you arms are parallel to the floor
- Pause at the top of the movement before lowering the dumbbells back down to the starting position

Lateral DB Raise

double trouble

As we enter summer season, I will be doing this routine daily.

aim for 10,000-20,000 steps a day.
you can go for a walk, go for a jog, whatever you’re comfortable with

Daily Steps

At Home Mobility

Been asked to show yall how I warm up for the day. I don’t have a set number of sets/reps, I simply do this routine till I feel loose

At Gym

Ab Circuit

Daily Conditioning

chest & shoulders (6/10/24)

shoulders (5/12/25)

mother’s day (5/11/25)

Ryan

Just decided to start working out today, I'm definitely feeling it right now

Issiah Swisher

back n triceps (5/10/25)

legs (5/9/25)

Had to take a couple days off due to injury, feels great to be back

Mason

chest n biceps (5/8/25)

Harry

shoulders (5/7/25)

back n triceps (5/6/25)

legs (5/5/25)

Nathan

Chase

star wars day (5/4/25)

Had to make it quick and missed yesterday, but it was great

chest n biceps (5/3/25)

Had to end early bc didn't feel great. Supersets got me feeling like I did the full thing though

Luca

Why cardio lol good workout tho hope to catch a stream soon

Jacob

shoulders (5/2/25)

My back looks like I've got Monty's shield now

First upper since my labrum surgery and man it feels good

back n triceps (5/1/25)

Dustin Hurley

legs (4/30/25)

Had to do rest of biceps at home because gym had more people in it than Roy's streams

chest & bis (4/29/25)

Matthew

Put shrugs with farmers Carry's to end it. Great workout

Haven’t felt this sore immediately after a workout in a long time. Good variety and gonna hurt like hell tomorrow for golf.

Davis Sims

shoulders (4/28/25)

rest (4/27/25)

Amaru could flying kick me in the back and I wouldn't feel it

Ending made me realize I’m severely lacking in my core. Great pump otherwise

Stephen

back n triceps (4/26/25)

Connor

chest n biceps (4/25/25)

It’s a great way for me to start my gym journey

Lars

Didn’t want to do any of it. Did all of it🤝🏻

Jacob 

legs (4/24/25)

shoulders (4/23/25)

missed yesterday so i pulled a double today. body feels massive rn

back n triceps (4/22/25)

Andrew

chest n biceps (4/21/25)

Jake

easter rest (4/20/25)

legs (4/19/25)

Yazeed

shoulders (4/18/25)

back n triceps (4/17/25)

Chest pump so good it could flash people like blitz

chest n biceps (4/16/25)

Tobzz

legs (4/15/25)

Triple threat got me ready for a rush plant on kafe with Monty ying and sens

Triple threat got me feeling like ram, fuze, and buck on vert

·:*¨༺ ♱✮Ⓟⓐⓟⓘ✮♱ ༻¨*:·

shoulders (4/14/25)

rest (4/13/25)

Got 10 missed calls from dokkabei after this workout

Was absolutely knackered today, but finka boosted me through

back n triceps (4/12/25)

5 days in a row, not even Castle could stop me

chest n biceps (4/11/25)

First day hitting legs since I hurt my knee. It feels good to be back! 💪

Chris P

Caleb

legs (4/10/25)

shoulders (4/9/25)

Before too long, they'll start calling you Matt Castlebeck

back n tricep (4/8/25)

Parker

chest n biceps (4/7/25)

rest (4/6/25)

legs (4/5/25)

The stair climbing got me typing like in you’re story

Christopher

W shoulder day, me and my boy finna go get plat 3 and em 1

shoulders (4/4/25)

back n triceps (4/3/25)

Used a bunch of smith machines instead of cable cause it was packed. Still completed a workout.

Christian

Incline smiths absolutely fried me, and the ab rollouts were killer

chest n biceps (4/2/25)

Screwed up my knee skating. Skipping RDL's and split squat to avoid further injury. 😭

Thought I’d do a nice little 135 split squat, little did I know it was going to be the worst split squats I’ve ever done, overall great workout

legs (4/1/25)

shoulders (3/31/25)

“Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own? For you were bought at a price; therefore glorify God in your body and in your spirit, which are God’s.”
- 1 Corinthians 6:19-20

rest day (3/30/25)

Had a hard time with the X workouts but I will master it

back n triceps (3/29/25)

Tristan

chest n biceps (3/28/25)

Can see quads bulging through the sweatpants (I promise it's my quads)

legs (3/27/25)

Quintan

Best shoulder pump I’ve had in a long time, wonderful workout

Got new best on db shoulder press let’s go

shoulders (3/26/25)

busy gym today so i had to sub a few things but good workout all around

back n triceps (3/25/25)

Absolutely knackered. Been off the gym for around 2 weeks due to death in the family. Felt so DAM good to be back

chest & shoulders (6/10/24)

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