Name: Playbook - Corey Van Dorn - Day 36: SHOULDERS
Uploaded: 2024-03-15T14:04:11.831Z
Duration: 60 min
Description: Day 36: SHOULDERS

Caleb

WEEK 6! Lessgo baby!!

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

- 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

- 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

- 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

- 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

- 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
- Variations are middle, 45° left, 25° right

Hanging leg raise Variations

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

Day 36: SHOULDERS

Nathanael

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!!

Brady

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 💯💯💯💯

Day 36: SHOULDERS

Community

More workouts from Corey Van Dorn