Name: Playbook - YoBoyRoy 🤙🏼 - chest n shoulders (11/11/25)
Uploaded: 2025-12-09T23:26:27.085Z
Duration: 75 min
Description: chest n shoulders (11/11/25)

Yazeed

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

Mason

make a wish folks 🥱 lot of rest. 2min between sets. go heavy.

- Lay down on the flat bench, grasping the barbell with an overhand grip that is wider than shoulder-width, unlock the bar from the rack and hold it straight over you with your arms locked
- Lower the bar slowly until it nearly touches your mid chest
- After a second pause in the stretched position, press the bar back up to starting position using your chest muscles

Bench Press

- Grasp the parallel bars, raising yourself up with the arms extended
- Pull your shoulders down and back (The more you lean back the more you work the triceps, the more you bend forward the more you work the pectorals)
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground
- Straighten your arms to drive your body up to the starting position

Dips

- Stand next to a cable pulley machine with the handle attachment adjusted to 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
- Keeping a slight bend in the elbow, raise the handle laterally until even with the shoulders
- Pause at peak contraction, before lowering the weight back to starting position with control
- Complete desired reps then repeat on the opposite side

Leaning Cable Lateral Raise

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

incline cable chest fly

- 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

Twist your arms up and squeeze your rear delts

Facepulls 2.0

chest n shoulders (11/11/25)

Ryan

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

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!

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)

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

chest n shoulders (11/11/25)

Community

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