Name: Playbook - YoBoyRoy 🤙🏼 - chest n shoulders (6/19/25)
Uploaded: 2025-12-08T02:32:16.925Z
Duration: 75 min
Description: chest n shoulders (6/19/25)

Lukas 

Got all new prs today especially bench 💪

Ryan

first day back from vacation. pumped to start a new bench block. 😎

- 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

- 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

- Start by setting the seat position so the handles are even your pecs
- Sit upright with your back pressed against the pad and grasp the handles with an overhand grip
- Keeping your head and chest up, press the handles forward by extending through the elbows
- Pause at peak contraction, before slowly lowering the weight back down to starting position

Seated Chest Press Machine

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

incline cable chest fly

- Set the seat so that the handles are set at roughly shoulder height
- Sit tall on the machine, grasping the handles with an overhand grip 
- Brace your core and drive the handles upward by extending the elbows and contracting the shoulders
- Pause at peak contraction, before lowering the weight back to starting position with control

Plate Loaded Shoulder Press

- 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

- 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

- 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

- 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

ab circuit

chest n shoulders (6/19/25)

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)

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

Invader

chest n shoulders (10/28/25)

Kyle

back n delts (10/27/25)

rest (10/26/25)

Crazy pump today and got work straight after

arms n shoulders (10/25/25)

Hit a PR on the RDLS 🙌🏽 
Thank you prettiest princess 💖

legs (10/24/25)

I love chest day it’s the best and this workout was amazing i feel it so much

chest n shoulders (10/23/25)

That work out was amazing and definitely felt it

Cody

back n delts (10/22/25)

Hunter

arms n shoulders (10/21/25)

That last standing calf raise had me holding my self off the ground to give my legs time to work again.

Brian

First time using the app and your wonderful tutorials. Biggest reason why I haven’t started sooner, didn’t want to look like a doofus. Started 24hr fasting this weekend and now following your plan! I’m excited to continue this journey and push my limits! Thank you Roy for the inspiration you give us all!

Brayden

First workout on the program and that was a very fun leg day.

chest n shoulders (6/19/25)

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