Name: Playbook - Corey Van Dorn - PUSH DAY! Shoulders/Chest/Tris plus CORE
Uploaded: 2024-04-28T22:51:54.640Z
Duration: 60 min
Description: PUSH DAY! Shoulders/Chest/Tris plus CORE

Brady

Yo! Here is a solid push day for you. We are hitting a little bit of everything and even some core at the end. I usually isolate just chest or just triceps or just shoulders, but I hit all three on this, and we did some core at the end.


As always, remember that 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.

- 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

- 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, go heavy, then Dropset immediately (no rest)

Machine shoulder press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Cables high up 
- Walk forward 1-2 steps and lean over 
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position
- Set 1: Warmup
- Sets 2-4 are heavier and hard working sets to failure of good form

Cable chest flies

- Bend at the elbows to lower down, keeping your feet forward of your body
- Lean forward and really put the tension on your lower chest 
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight Chest dips

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight Tricep dips

- Begin with rope in both hands and elbows at your sides locked to your obliques 
- Full stretch of Tricep at top of movement 
- Extend elbows and engage triceps, wrists to your sides, and elbows stay in place
- CHEAT REPS at End: The set should start off with reps all perfect form. Once you get to perfect form failure, then you do your chest reps 
- CHEAT REPS: you use momentum and hips to extend Tricep. Then you slowly lower the weight back down focusing on eccentric contraction 

- FIRST SET: 12 reps: hard set
- 2nd set: 10 plus 3 cheat reps
- 3rd set: 8 plus 3 cheat reps

Cable Tricep Pushdown (plus cheat reps)

- 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)

PUSH DAY! Shoulders/Chest/Tris plus CORE

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Had to substitute due to the lack of 2 machines. Other than that, it was a great pump! 5 stars

PUSH DAY! Shoulders/Chest/Tris plus CORE

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