Name: Playbook - Corey Van Dorn - DAY 16: SHOULDERS
Uploaded: 2024-03-15T14:04:09.144Z
Duration: 60 min
Description: DAY 16: SHOULDERS

Juan

Caleb

Great shoulder workout can’t hardly lift my arms up💪🔥

Nathanael

Damn those Arnold presses almost killed me 😮‍💨

Brady

Anthoni Neris

Day 2 of week 3! Are crazy shoulder pump today! I have found that incorporating. These movements have really helped my lateral delts Grrow! The pump at the end of this workout was crazy. Actually, the pump all throughout the entire workout was crazy.


Make sure to pay attention to the description of each and every exercise and that you are training till failure. All of the suggested reps are mainly rep ranges. If you get to your 12th rep and you can still do two more reps, make sure you do those two extra reps.

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control
- first set is for set! Rest are hard til failure! 
- last 3 sets are heavier

Smith Machine Barbell shoulder press

- Grab a plate in each hand
- Pinkies up
- This is right in between a lateral raise and a front deltoid raise (45 degrees)
- lean forward slightly 
- have arms as LONG as possible and reach as far out as you can. Do not have your traps shrugged up or back at all. That will activate your traps and rhomboids to much.
- we are wanting to activate your lateral and front delts 
- Alwyas do pulsing reps after failure or cheat reps after failure
- This should give you a crazy pump if done right 
- I use 10 lb plates for first 2 sets and 25 lb plates for last set.

45 degree lateral plate raises

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
- First set is NOT a warmup

Dumbbell lateral raises

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down
- Pretty blow out after the lift. High rep..til failure plus pulsing reps!

Dumbbell Arnold Press

DAY 16: SHOULDERS

Brenton Mersch

Daniel

Yihui

DAY 1: BICEPS & TRICEPS

Shoulders have never felt so uncomfortable.

Michael Miller

Andrew

DAY 2: SHOULDERS

Legs are dead and I still have to bike home 😅

DAY 3: LEG DAY (Push)

Jonathan

DAY 4: BACK & BICEPS

Killer chest workout man! I’m dead 🥵

DAY 5: CHEST & TRIS

Felt the burn all throughout 😮‍💨🔥

Hell yeah man legs are throbbing with pain so it was a good one!

DAY 6: LEG DAY (PULL)/POST CHAIN

Day 7: REST DAY

🔥Set the tone for the rest of the week🔥

Insane pump in the arms! Can barely lift them 💪🔥

DAY 8: BICEPS & TRICEPS

DAY 9: SHOULDERS

Killer leg workout I’m struggling trying to walk😅

DAY 10: LEG DAY (Push)

🔥Another Fire Back Day with some Arms 💪🏼

DAY 11: BACK & BICEPS

Arms were done by the time I got to skull-crushers, good chest pump💪🏼⚡️

DAY 12: CHEST & TRIS

Legs days starting to become my favorite ⚡️

DAY 13: LEG DAY (PULL)/POST CHAIN

Day 14: REST DAY

Filipe

DAY 15: BICEPS & TRICEPS

Bulgarian squats were no joke 😮‍💨🔥⚡️

Killer leg pump man! Bout fell over trying to walk out the gym😅

DAY 17: LEG DAY (Push)

DAY 18: BACK & BICEPS

Nice Chest and Tri Pump 👌🏼Feeling yesterdays Back day but got through it 🔥

DAY 19: CHEST & TRIS

Good Leg Day/Nice Shoulder pump at the end 🔥

DAY 20: LEG DAY (PULL)/POST CHAIN

Day 21: REST DAY

DAY 22: BICEPS & TRICEPS

Brief but Solid Shoulder Pump 😮‍💨🔥

Can’t even lift my arms my shoulders be sore af!🔥

DAY 23: SHOULDERS

Had to power stance for a min after the squats so I didn’t puke

DAY 24: LEG DAY (Push)

DAY 25: BACK & BICEPS

DAY 26: CHEST & TRIS

Legs Dead 💀 Nice Shoulder pump at the end 👌🏼🔥⚡️

Killer leg workout feel like I’m about to fall over when I walk!🔥

DAY 27: LEG DAY (PULL)/POST CHAIN

Day 28: REST DAY

Arms are dead! Can barely lift them 🔥💪

DAY 29: BICEPS & TRICEPS

Solid Burn all throughout 😮‍💨⚡️

Shoulders are so dead can’t lift my arms 🔥🔥

DAY 30: SHOULDERS

DAY 31: LEG DAY (Push)

DAY 32: BACK & BICEPS

DAY 33: CHEST & TRIS (plus delt blast)

DAY 34: LEG DAY (PULL)/POST CHAIN

Day 35: REST DAY

Hell of an arm workout! Tris and bis are dead!🔥💪

DAY 36: BICEPS & TRICEPS

DAY 37: SHOULDERS

DAY 38: LEG DAY (Push)

DAY 39: BACK & BICEPS

DAY 40: CHEST & TRIS (plus delt blast)

DAY 41: LEG DAY (PULL)/POST CHAIN

Did some stationary cycling for todays rest day, got a good burn 🦵🔥

Day 42: REST DAY

Loving this plan!! First time I’ve been able to do a chin up unassisted 🔥🔥🔥

DAY 16: SHOULDERS

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