Name: Playbook - Corey Van Dorn - SPAM LATERAL RAISES
Uploaded: 2024-03-15T14:04:09.107Z
Duration: 55 min
Description: SPAM LATERAL RAISES

Brady

Juan

Mistake in the video lol…. solid *SHOULDER*PUMP 🤣🥹not arm pump lol 


Here is the exact workout I did this morning! I was really focusing on the lateral dealt! I did hit the entire dealt though, including the front, lateral, and rear.

The first three exercises are all done together without putting the dumbbells down at all. You can rest in between the exercises but not drop the dumbbells. Limit your rest time as much as you can for those first three exercises. This should be almost the hardest part of the work out and should really pump up your shoulders before the rest of the exercises.

Make sure you read the description of each exercise as there are some specific things that you need to do within those exercises.

- 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

- Begin tipped forward at the hips with a dumbbell in each hand
- With a bend in the elbows and arms below your chest
- Raise the dumbbells up until your arms make a W SHAPE
- Squeeze shoulder blades together at top of movement
- Imaging trying to drive the dumbbells through the ceiling 
- Lowering with control back to starting position

Dumbbell bent over Ws

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Elbows directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time
- Imagine pulling your belly button to your spine

Static Plank

- 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)

- 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

- 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
- this should be relatively heavy, and increase the weights each set for the first three sets. After set number three, do not rest and you do drop sets meaning you lower the weight for the remaining two sets and burn out.

Machine shoulder press

- 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

SPAM LATERAL RAISES

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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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INTRO

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

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