Name: Playbook - Corey Van Dorn - Day 1: SHOULDERS
Uploaded: 2024-03-15T14:04:08.997Z
Duration: 60 min
Description: Day 1: SHOULDERS

Nathanael

Brandon

Jarrod

I been slacking on going to the gym but the runs have been nice 👀 might of lost some muscle mass 🥲

Caleb

Marius

Nareg

It was hardcore! But i was struggling at hanging leg raise since i keep swinging lol couldnt keep steady

Yihui

Payton

Max Merritt

Keith

Dude killer!! Haven’t that that kind of pump in my shoulders before 🤘🏻

The workout was great overall, fired up my shoulders! The activation and muscle mine connection was really great so expecting some real growth over the months

sujan

Feelin massive, shoulders are pumped, and I am looking juicy. Cant ask for much more.

Tommy

Great workout, I will def carry on. Just one thing, there is one exercise that is duplicated.

Ricardo Andrade

Erick

Solid workout! Really had me sweating and feeling it from beginning to end.

Brody

Pedro Negrete

Adrian

Blasting those shoulders! First day of the week!

Boulder Shoulders baby!

Monday’s are also for hitting that core and midsection! 

Let’s dial!

Today’s Cardio (separate from lift): 45 minute walk

- Begin in a push up position with arms about shoulder width apart, maybe a little further
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up
- One set: 30-50 You want to feel a solid burn!

Push-Ups Warmup

- Squeeze your shoulders then pull the cable towards your face
- Keep elbow up high and externally rotated your shoulder at the peak of the movement
- Squeeze and then slowly return to starting position

Cable face pulls w/External Rotation

- 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 light (like a warmup) and get the motion down AKA: Flow set

Dumbbell lateral raises

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hip toward the ceiling to make a straight line from head to toe
- Hold static (locked in position)
- 30 seconds EACH side, no rest in between sides…so don’t put your knee down 
- Rest is after you have done a set on both sides

Elbow Side Plank

- 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

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position
- Last set is a drop set (lower weight)

Plate loaded machine shoulder press

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up and out in front of you until your arms make a Y SHAPE with your body 
- Lowering with control back to starting position

Dumbbell bent over Ys

- Begin tipped forward at the hips with a dumbbell in each hand
- With a bend in the elbows and arms below your chest
- Raise the dumbbells up until your arms make a W SHAPE
- Squeeze shoulder blades together at top of movement
- Imaging trying to drive the dumbbells through the ceiling 
- Lowering with control back to starting position

Dumbbell bent over Ws

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Day 1: SHOULDERS

Diana

Cale

Day 2: QUADS/CALVES/GLUTES

Starting with planks was great! Feel like it ignited the rest of the muscles for the workout!!! Loved it!!

Brady

Day 3: BACK & BICEPS

Having trouble on body weight lift and working on hanging leg raise!

Alejandro Paulino

Day 4: CHEST & TRICEPS

My man always delivers on the workouts 🔥

Legs are done altered some you know one armed and all lol

These workouts are actually making me want to keep going! I usually lose motivation by now and quit but I’m on day 6 and loving it!! Keep it coming!!

Day 5: HAMMYS/GLUTES/CALVES

Will

Bis and Tris are on 🔥 can barley move my arms now 😅🥲

Went out with the boys last night and still got up and crushed this workout! First time in a long time I’ve actually looked forward to working out!!

Day 6: BICEPS & TRICEPS

Day 7: REST

Day 8: SHOULDERS

After this workout your legs will be deadddddd 🔥

Day 9: QUADS/CALVES/GLUTES

Feeling like a Christmas tree after this workout!! Just in time for the holidays!

Lat pulldowns killed me today 💯💯💯💯

Day 1: SHOULDERS

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