Name: Playbook - YoBoyRoy 🤙🏼 - chest n shoulders (11/20/25)
Uploaded: 2025-12-09T23:26:27.033Z
Duration: 75 min
Description: chest n shoulders (11/20/25)

Ronnie

Montana

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

Mason

do yall feel like you’re eating enough to grow?

- 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

- 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

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

- 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

- Lying on your back, hands on the ground at your sides or tucked under the glutes for support
- Keeping your legs straight, raise them up until you form a 90° angle with your upper and lower body
- Lower your legs slowly, stopping them just short of resting on the floor

Lying Leg Raises

- Start in a solid side plank position, the feet stacked on top of each other and the elbow below the shoulder
- Rotate the body and hips toward the floor, bringing the top hand under the body and reach through the window between your body and the floor
- Bring the body slowly back to the starting position and reach the hand towards the ceiling
- Complete desired reps then repeat on the opposite side

Side Plank Reach Through

- Sit down, holding a medicine ball
- Begin the exercise by leaning back slightly to where you have to hold yourself up with your abs
- Next, twist your torso and bring the medicine ball to one side
- Twist your torso and bring the medicine ball to the opposite side
- Alternating back and forth for time or reps

Med Ball Russian Twists

- Lay down on your back with your lower back pressed into the ground
- Place your fingertips near your ears, elbows pointed out
- Bring your legs up into a table top position (knees and hips bent to 90°)
- Engage your core and raise your shoulder blades off the floor
- Straighten the right leg long while turning the upper body left, bringing your right elbow toward the left knee (twist through the core and lead with the shoulder rather than your elbow)
- Switch and repeat on the opposite side
- Alternating back and forth for desired time or reps

Bicycles

ab circuit

chest n shoulders (11/20/25)

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

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)

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

chest n shoulders (11/20/25)

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