Name: Playbook - YoBoyRoy 🤙🏼 - chest & shoulders (6/26/24)
Uploaded: 2025-04-29T22:16:19.474Z
Duration: 75 min
Description: chest & shoulders (6/26/24)

Left shoulder absolutely cooked from working overhead all week

Ryan

Don't have dumbbells but did incline Smith machine went up by 10 lbs

Erik

Bailey

What are some substitutions for incline because I have a bad shoulder

comment if you’ve seen your incline db bench numbers go up!! 🤩

- 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

Seated Shoulder Press

- 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

- Stand next to a cable pulley machine with the handle attachment set on the lowest setting
- With the outside arm, reach across your body, grab the handle
- Grip the machine with your inside arm for support
- Place your feet close to the pulley machine, allowing you to lean away from the machine
- Maintaining a slight bend in your working elbow, raise the handle laterally up to shoulder height
- Pause at full contraction, before lowering the handle to the starting position with control
- Complete desired reps then repeat on the opposite side

Cable Lateral Raise

- Sit up tall and relax your neck and shoulders
- Your feet should be flat on the floor
- Grab the handles so that your palms are facing forward
- Bring the handles together in front of your chest with a slow, controlled movement
- Keep a slight, soft bend in the elbows with wrists relaxed
- Pause for one second once your arms are fully "closed" in front of your chest
- Open your chest, bringing the handles slowly back to the starting position, keeping posture strong and upright

Pec Deck Chest Fly

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 (6/26/24)

legs (4/30/25)

Chase

Jake

chest & bis (4/29/25)

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

Luca

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

Stephen

back n triceps (4/26/25)

Harry

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

Mason

back n triceps (4/22/25)

Andrew

chest n biceps (4/21/25)

Dustin Hurley

easter rest (4/20/25)

legs (4/19/25)

Yazeed

shoulders (4/18/25)

back n triceps (4/17/25)

Matthew

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

Nathan

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 n biceps (3/24/25)

Romans 15:5-7
“Now may the God of patience and comfort grant you to be like-minded toward one another, according to Christ Jesus, that you may with one mind and one mouth glorify the God and Father of our Lord Jesus Christ.
Therefore receive one another, just as Christ also received us, to the glory of God.”

rest (3/23/25)

Who knew Roy was good at making men struggle to walk.

legs (3/22/25)

shoulders (3/21/25)

Ain't no way me and Ryan have the same b-day 💪

back n triceps (3/20/25)

chest n biceps (3/19/25)

Shayne

Wiley

Great only thing was that I didn’t have the calf dip machine, tried to do it on a similar machine and didn’t really work.

Hunnerism

legs (3/18/25)

shoulders (3/17/25)

“He that dwelleth in the secret place of the Most High Shall abide under the shadow of the Almighty. I will say of the LORD, He is my refuge and my fortress: My God; in him will I trust.”
‭‭Psalm‬ ‭91‬:‭1‬-‭2‬

“For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord” - Romans 6:23

chest & shoulders (6/26/24)

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