Name: Playbook - Corey Van Dorn - Day 22: SHOULDERS
Uploaded: 2024-03-15T14:04:11.742Z
Duration: 60 min
Description: Day 22: SHOULDERS

Caleb

Brady

Nathanael

Great workout, substituted the hanging leg raises with lying leg raises✅

Juan

WEEK 4! Lessgo!

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

Shoulder and core burner

- 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

Plate loaded machine shoulder press

Nice little shoulder finisher! Can use smith machine or barbell/z bar

- 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

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Smith Machine upright row

SHOULDER PUMPSKI

- 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 22: SHOULDERS

Brandon

Jarrod

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!!

Day 3: BACK & BICEPS

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

Yihui

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!!

Keith

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 💯💯💯💯

Tommy

Day 10: BACK & BICEPS

Had my dad hole body shaking on the skull crushers! 🔥

Day 11: CHEST & TRICEPS

Adrian

Day 12: HAMMYS/GLUTES/CALVES

Day 13: ARMS BABY!

Day 14: REST

I think i really need to work on my core and develop strength, barely make some hanging leg raise :(

Day 15: SHOULDERS

Great workout legs are burning all the way through! 🔥

Day 16: QUADS/CALVES/GLUTES

Amazing pump! Can feel that gorilla back coming!

Day 17: BACK & BICEPS

Zacheriah

Day 18: CHEST & TRICEPS

Day 19: HAMMYS/GLUTES/CALVES

Great arm workout man! Always love the pump💪🔥

Day 20: ARMS BABY!

Day 21: REST

Day 23: QUADS/CALVES/GLUTES

Day 24: BACK & BICEPS

Day 25: CHEST & TRICEPS

Great leg and glute workout! Gonna be sore af tomorrow 🔥

For sure going to feel it tmr 💪🏼🥵

Day 26: HAMMYS/GLUTES/CALVES

My arms are dead! Arm pumps like no other🔥

Best pump in a long time! Stepping things up 👏

Day 27: ARMS BABY!

Day 28: REST

Brutal shoulders 💣 . 1st upper body day back since neck injury 👌🏼 💯

Day 29: SHOULDERS

Day 30: QUADS/CALVES/GLUTES

Day 31: BACK & BICEPS

Day 32: CHEST & TRICEPS

legs are shaking and my calf’s are dead!

Day 33: HAMMYS/GLUTES/CALVES

Day 34: ARMS BABY!

Day 35: REST

Day 36: SHOULDERS

Day 37: QUADS/CALVES/GLUTES

Day 38: BACK & BICEPS

Melissa

Day 39: CHEST & TRICEPS

Day 40: HAMMYS/GLUTES/CALVES

Day 41: ARMS BABY!

Day 42: REST

Going for the 60s on db shoulder press next week 🔥

Day 43: SHOULDERS

Day 44: QUADS/CALVES/GLUTES

Day 45! BACK and BICEPS!

Day 46: CHEST & TRICEPS

Day 47: HAMMYS/GLUTES/CALVES/Post Chain!

Day 48: ARMS BABY!

Day 49: REST

Can’t think of anything better to start off the week with 🔥

Day 22: SHOULDERS

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