Name: Playbook - Corey Van Dorn - Delts and Arms
Uploaded: 2024-03-15T14:04:08.980Z
Duration: 65 min
Description: Delts and Arms

Nathanael

Brady

Slightly different combo here than usual! Shoulder and Arms together! The ultimate pumpski!

Make sure to watch the video description for the workout 

As always, remember that a 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. 

Also, all listed reps are SUGGESTED rep ranges. If you get to the listed 10 reps, and you can still do 2 more, then do those 2 more reps. Everything should be as close to failure as you can. That is where hypertrophy kicks in (AKA how you grow your muscles)

- 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

- 1st set is warmup/flow. Then 3 working sets. Use spotter

Dumbbell seated shoulder press

- 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 NOT a warmup

Dumbbell lateral raises

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side
- Last set has chest reps which are reps you do after you have perfect form failure. On the cheat reps, you will use momentum to get the weight up and lower it slowly and controlled 

1 x 12
1 x 10
1 x 9 + 3 cheat reps

Alternating DB Curls (Twisting) + cheat reps

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement
- after you have done about the suggested re range and you have come to perfect form failure, you can start doing partial reps meaning that you are going slow and controlled but can’t go up all the way. You can also start doing a cheat reps as well, meaning you use my to get it up and try as hard as you can to go down as slow as possible with good form. Do about 5 to 10 partial/cheat reps after every set

Dumbbell seated lateral raise (plus partials)

Delts and Arms

Caleb

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CHEST DAY 😈🚀

Fire lift! Got to the last lift and had to stop and eat a rice cake to help push through

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Threw in some extras, one of the most precious pumps ever received in the gym 👁💯

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