Name: Playbook - Corey Van Dorn - DAY 37: SHOULDERS
Uploaded: 2024-03-15T14:04:09.256Z
Duration: 60 min
Description: DAY 37: SHOULDERS

Juan

Nathanael

BOULDER SHOULDERS today and a crazy shoulder blowout at the end 

As always, remember that Workout is only as hard as you make it. If you get through all of the sets, and you’re not fatigued and your muscles are not exhausted, you probably did not push yourself deep enough into each set, and you may have chose a weight that was too light.

Make sure to read the descriptions of each exercise as there are more detailed instructions on how to go about doing the sets, drop sets, negatives, etc.

- 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

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Drive elbows together and bring DBs together to lightly tap at the top

Dumbbell seated shoulder press

- Hold the bar with a close grip and wrists bent down 
- Pull up with your elbows until your elbows reach shoulder height
- Try not to shrug too much with traps 
- Keep shoulders/delts forward and not backwards 
- It should feel like you are using your delts to do lateral raises/front raises 
- Focus on driving sides of your elbows up high 
- PULL WITH YOUR ELBOWS, NOT YOUR HANDS. You want your shoulders to be doing the work, not your arms. That is why we keep that lose bend in wrists

EZ bar upright row

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

- 6 partial reps after perfect form failure on every set

Standing Dumbbell lateral raises plus partials

- Elbows directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time
- Imagine pulling your belly button to your spine
- as long as you possibly can

Static Plank

- Hold the bar with your palms facing away from you
- Use a wide grip (Outside shoulder width)
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Wide Grip Pull-up

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Lateral Raise til absolute failure
- go til failure
- Do cheat reps and partials
- with a drop set, you will lower weight and not rest 
- 2 sets here
- Then 1 set and an added drop set 
- (4 sets total)

Side laterals using plates

DAY 37: SHOULDERS

Brenton Mersch

Daniel

Yihui

DAY 1: BICEPS & TRICEPS

Shoulders have never felt so uncomfortable.

Michael Miller

Andrew

DAY 2: SHOULDERS

Caleb

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!

Brady

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

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

DAY 16: SHOULDERS

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)

Anthoni Neris

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 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 37: SHOULDERS

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