Name: Playbook - YoBoyRoy 🤙🏼 - shoulders (5/2/25)
Uploaded: 2025-07-11T22:36:43.586Z
Duration: 75 min
Description: shoulders (5/2/25)

Had to end early bc didn't feel great. Supersets got me feeling like I did the full thing though

Luca

Why cardio lol good workout tho hope to catch a stream soon

Jacob

Ryan

boulder shoulders. we’re going for maximum pump. mental toughness required. grind these supersets

complete all 3 before you rest in between sets.

- 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

- lift the dumbbells out and squeeze your rear delts. 
- these are tough to do heavy weight of, so do light weight and go for volume

Bent Over Rear Delt Fly

triple threat

complete both before resting in between sets

- 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

- Stand with the feet shoulder-width apart and grasp the barbell with an overhand grip
- Let the bar hang down at arms length in front of you
- Keeping a slight bend in the elbows, raise the bar forward and up until even with the shoulders
- Pause at peak contraction before lowering the bar back down to starting position with control

BB Front Raise

barbell

- 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

- Set the pulleys to the appropriate height and weight (The pulleys should be shoulder to head height)
- Face the machine and grasp the right pulley with the left hand and the left pulley with the right hand, crossing them in front of you
- Pull the cables back by moving your arms back and outward, keeping the arms nearly straight with a slight flex in the elbows
- Pause at peak contraction of the rear deltoids before reversing the movement back to starting position with control

Cable Rear Dely Fly

- Stand tall, holding a dumbbell in each hand at arms length, forward of the body, with an overhand grip (palm facing your thighs)
- Raise your shoulders as high as you can, as if trying to touch them to your ears
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Shrug

Stair Climber

shoulders (5/2/25)

chest n shoulders (7/12/25)

Long day, felt like I slacked but still got it done

Nathan

Definitely the muscle group I need the most work in!

Donovan

back n delts (7/11/25)

Aidden

Back after 12 days gone. Feels amazing🔥💪🏽

Jorge

arms (7/10/25)

Legs feeling thicccc! I actually love the Bulgarian at the end instead of start. 🪾🪾

bulgarian’s for finisher is a felony roy😭

Jeff

legs (7/9/25)

Was sick for a few days back at it strong

Chase

It was amazing a little busy but for my first time it feels amazing

Rubinson

chest n shoulders (7/8/25)

Kyle

My back feels better than it ever has before

It was my first workout pretty much ever very challenging but i think it was a great start thank you

Connor

back n delts (7/7/25)

rest (7/6/25)

Feeling good for the first time in a while

Lukas 

arms (7/5/25)

Mason

july fourth leg day 🇺🇸

Killer workout, I I love the pump running through my upper chest

Jose

chest n shoulders (7/3/25)

Back is feel thick. Abs felt the intensity

back n delts (7/2/25)

Owen

arms (7/1/25)

Woke up really tired but got it done still

legs (6/30/25)

rest (6/29/25)

chest n shoulders (6/28/25)

back n delts (6/27/25)

arms (6/26/25)

WOOOO LETS GOOOO! This was a really good workout more high volume!

legs (6/25/25)

chest n shoulders (6/24/25)

Mainly by fault. Had to rush it but got it done

I got two different variations of t bar row

back n delts (6/23/25)

rest (6/22/25)

arms (6/21/25)

legs (6/20/25)

Got all new prs today especially bench 💪

chest n shoulders (6/19/25)

Meant to do five stars. My form needs improvement

back n delts (6/18/25)

W workout, had to go lighter today since I’m sick haha, grind don’t stop

arms (6/17/25)

Didn't complete everything - didn't want to fry my legs too bad: got a Spikeball tourney today.

Chris P

legs (6/16/25)

rest (6/15/25)

Got some new pre on incline DB and smith press

Worked out on a cruise ship today. Actually hella nice.

chest n shoulders (6/14/25)

Great back set, really felt the gains today 💪

Antonio

back n delts (6/13/25)

Haven’t done that forearm workout before, got a crazy pump, awesome!

arms (6/12/25)

Stephen

legs (6/11/25)

Bill

chest n laterals (6/10/25)

My triceps are holding me back, i can feel it

I’m really enjoying these workouts! I have to make a couple changes regarding abs and cardio due to rugby training and work but the main portions are FANTASTIC

Freddie

back n delts (6/9/25)

Great day for rest, playing siege, and prayer

rest (6/8/25)

Anthony

Great pump and just all around good good day

arms (6/7/25)

W leg day and I’m glad to start back on the grind after a month hiatus

legs (6/6/25)

Yazeed

chest n delts (6/5/25)

Started rock climbing, so the gym might come second to that this month. Loving the workouts Roy!

back n delts (6/4/25)

Tyler

arms (6/3/25)

We love leg day, haha but first day back into the gym after like 6 months, this is a great app and I’m glad I tried it helps a lot

legs (6/2/25)

rest (6/1/25)

chest n laterals (5/31/25)

I was overweight in my teen years and always hated it. My fitness goal is to never go back to that.

shoulders (5/2/25)

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