Name: Playbook - Corey Van Dorn - Day 22: SHOULDERS + CORE
Uploaded: 2024-03-15T14:04:09.167Z
Duration: 60 min
Description: Day 22: SHOULDERS + CORE

Day 22! Start of the last week! Finish the program strong!

Summary of Workout:
*a couple added sets in this week*
- Face Pulls
- Planks 
- Upright Rows
- DB Shoulder Press
- Shoulder Press
- Shoulder Blaster + Core Circuit

- 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

- 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

Static Plank

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Squeeze hard at the top
- Return the cable back to starting position with control
- Failure set: Aiming for 10-13

Cable standing rope upright row

- 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, so lower the weight and use minimal rest between set 3 and 4

Plate loaded machine shoulder press

This is the finisher for a solid shoulder day. You will do the Ws and the Ys back to back…without putting Dumbbells down. Then rest for 20-30 seconds and do your hanging leg raises. Then rest for 70 seconds and repeat.

-Failure sets on the shoulders: Aiming for 8-10 reps

- 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
- Failure set: Aim for 8-10

Dumbbell bent over Ws

- 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
- Failure set: Aim for 8-10

Dumbbell bent over Ys

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Some reps you raise legs directly in front
- Some reps you raise legs to the left or right using obliques primarily 
- Lower legs back down
- Avoid swinging

Hanging leg raise variation (2)

Shoulder + Ab Finisher

Day 22: SHOULDERS + CORE

Nathanael

Jaden Smith

Jonathan

Day 1: SHOULDERS + CORE

Brady

Patrick

Day 2: LEG DAY (Quad/Glute/Calf)

Zacheriah

Day 3: BACK & BICEPS

Cant feel my f* chest dawg 🔥 😮‍💨

Alejandro Paulino

Day 4: CHEST + TRIS

First time cleaning, they had me dead🔥

Lucas

Day 5: POSTERIOR CHAIN/LEGS

Day 6: ARMS + CORE

Day 7: REST DAY

Best pumps all day! Everyone needs your app!

Day 8: SHOULDERS + CORE

Brandon

Good things it’s late and I don’t need my legs for anything else tonight!

Day 9: LEG DAY (Quad/Glute/Calf)

Feel like i got bowling ball arms right now 💣

Day 10: BACK & BICEPS

Great pump for the chest and triceps love it!

Day 11: CHEST + TRIS

Day 12: POSTERIOR CHAIN/LEGS

Erick

Day 13: ARMS + CORE

Day 14: REST DAY

Day 15: SHOULDERS + CORE

Day 16: LEG DAY (Quad/Glute/Calf)

Absolutely killer back and biceps workout! 🔥💪

Day 17: BACK & BICEPS

Day 18: CHEST + TRIS

Sheesh I really gotta stop doing legs at 445 am if they continue to be lie this!

Day 19: POSTERIOR CHAIN/LEGS

Killer workout man! Arms and core is my favorite!

Day 20: ARMS + CORE

Day 21: REST DAY

Crazy ass pump .. gonna go for the 45 plates on each side for the bulgarians next week 🔥

Day 23: LEG DAY (Quad/Glute/Calf)

Killer workout! My arms are completely dead💪🔥

Day 24: BACK & BICEPS

Can’t even flex my pectoral muscles right now great chest pump!💪🔥

Day 25: CHEST + TRIS

Killer as always! noodle legs for the day it is!

Killer of a leg day! Best pumps ever! 💪🔥

Day 26: POSTERIOR CHAIN/LEGS

Favorite workout is arms and core and that’s the best pump I’ve felt in awhile! 💪🔥

Day 22: SHOULDERS + CORE

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