Name: Playbook - YoBoyRoy 🤙🏼 - chest n shoulders (6/24/25)
Uploaded: 2025-12-08T02:32:16.902Z
Duration: 75 min
Description: chest n shoulders (6/24/25)

Antonio

Ryan

- 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

- 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

- 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

- 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

- 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

Stair Climber

chest n shoulders (6/24/25)

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 (6/24/25)

Community

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