Name: Playbook - YoBoyRoy 🤙🏼 - chest n shoulders (11/1/25)
Uploaded: 2025-12-09T23:26:27.142Z
Duration: 75 min
Description: chest n shoulders (11/1/25)

Miguel

Love this app its made working out so much easier

Drackit

Shoulders are sore after the triple threat

Ryan

- From a seated position, raise the dumbbells to shoulder height on each side, and twist so that your palms are facing forward
- Keep your head up and eyes facing forward
- Keeping your elbows slightly in front of the body but still pointed out to the sides, press the dumbbells straight up overhead by contracting your shoulder muscles and extending your elbows
- Stop just shy of full elbow lockout at the top, then slowly lower the weight back down to the start position

DB 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

- Stand upright, holding a dumbbell in each hand at arms length, forward of the body, with a neutral grip (palms facing in)
- Hinge forward at the hips until your chest is at or near parallel to the ground, allowing the arms to hang down from the shoulders
- Keeping a slight bend in the elbows, raise the dumbbells outward and upward until they are even with the shoulders
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Bent Over DB Rear Delt Fly

triple threat

- mentally push yourself to go for that last rep even if it seems scary!!! 
- Place an incline bench underneath the smith machine
- Place the barbell at a height that you can reach when lying down and your arms are almost fully extended
- Lay down on the incline bench and make sure your upper chest is aligned with the barbell
- Using a pronated grip (palms facing forward) 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 down slowly until you feel the bar on your upper 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

Incline Smith Press

- Set the pulleys to the appropriate height and weight (The pulleys should be at the lowest setting)
- Grab each handle attachment with a semi-supinated grip (underhand and in), stepping forward of the machine to raise the weight off the stack and stagger your feet for better stability
- Extend your arms by your side with a slight bend in your elbows (You will keep this bend constant throughout the entire movement)
- Exhale as you bring the handles up and in, making a semi-circle motion directly in front of you by pulling the cables together until both hands meet (Squeeze your upper chest as you perform this motion)
- Pause at peak contraction of your chest before inhaling as you slowly reverse the movement and return the handles to the starting position

Cable Low to High Chest Fly

- Set the pulleys to the appropriate height and weight (The pulleys should be at or above your head)
- Grab each handle attachment with a neutral grip (palms facing in), stepping forward of the machine to raise the weight off the stack and stagger your feet for better stability
- Extend your arms by your side with a slight bend in your elbows (You will keep this bend constant throughout the entire movement)
- Exhale as you bring the handles down and in, making a semi-circle motion directly in front of you by pulling the cables together until both hands meet (Squeeze your lower chest as you perform this motion)
- Pause at peak contraction of your chest before inhaling as you slowly reverse the movement and return the handles to the starting position

Cable High To Low Chest Fly

Twist your arms up and squeeze your rear delts

Facepulls 2.0

Ab Circuit

chest n shoulders (11/1/25)

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)

Excellent lift Gentlemen mmhmm mmhmm mmhmm

Daniel

Christina

PUSH (12/1/25)

rest or abs (11/30/25)

First lift after Thanksgiving.  Holy sugar

Ronnie

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)

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)

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

chest n shoulders (11/1/25)

Community

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