Name: Playbook - Corey Van Dorn - SHOULDER DAY POST SHOW
Uploaded: 2024-03-15T14:04:09.011Z
Duration: 60 min
Description: SHOULDER DAY POST SHOW

Brady

Celvin

Here is the exact shoulder day I did the Monday after my first bodybuilding show. Shoulders were one of the main things I needed to improve on. I am starting to take a different approach with my lifting, especially on shoulder days. So here is what a new shoulder day for me looks like.

I am incorporating heavier presses with the shoulder press machine. I am also incorporating more drop sets and higher volume, especially with lateral raises to give wider shoulders

- 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

- Warmup and shoulder pump for the lateral delts 
- 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
- After 4th set…no rest at all and bust out the drop sets. 3 drop sets til failure after that 4th set

Machine shoulder press + drop sets

- 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
- Each set should be controlled and once you get to failure, have a spotter assist you in 3 additional reps

Dumbbell seated shoulder press

- Video is not seated, but I did this workout today and did them seated. I just did not film it 
- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
- These should be til perfect form failure, and then use momentum for about 3-4 cheat reps after failure

Seated Dumbbell lateral raises

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

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction
- One hard set til absolute failure (rep range 20-30 reps)

Tricep Rope pushdown

SHOULDER DAY POST SHOW

SPAM LATERAL RAISES

CHEST DAY 2.0 😈🚀

KILLER LEG DAY

Juan

CHEST with TRICEPS 7/1/22

LEGSSSSSSS !

First workout after a week cause of surgery, and sheesh👌🏽

Lucas

PULL DAY! BACK & BICEPS

HUGE BICEPS AND BACK DAY!

NEW BICEPS & TRICEPS

LEGS/Posterior Chain

LEG DAY 🔥

BIG PUSH DAY!

CHESTICLES

PULL DAY!

Andres

Quick Back & Bicep Day!

QUAD/GLUTE/CALVES

Pedro Negrete

Dana

CHEST Primary, TRICEPS Secondary

FULL LEG DAY

Holy shit. That bicep burnout 🔥🔥🔥

Justin Shawn Christian Linton

BACK DAY w/Bicep Burnout

Posterior Chain/Legs

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

SHOULDER DAY POST SHOW

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