Name: Playbook - Corey Van Dorn - Upper Back and Shoulders PUMP
Uploaded: 2024-03-15T14:04:09.112Z
Duration: 50 min
Description: Upper Back and Shoulders PUMP

Back and shoulder pump from last week with my boy Ryan


Quick workout, solid pump, nice and sore after

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)

- Foam Roll
- Stretch
- Work on Mobility 
- Yoga type movements
- Just fully loosen up your whole body. Specifically try to work on getting your muscles, warm and increasing flexibility and increasing mobility. 
- No specific routine

Stretch/Roll Out

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position
- With these, have the seat lower and arms/elbows higher. 
- We want slightly more tension on read delts and upper back, so keep elbows out

Seated machine row (upper back/rear delt)

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Bench should be one notch inclined away from completely vertical

Dumbbell seated shoulder press (one notch incline)

- 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
- Partial reps at the end of each set.

Dumbbell lateral raises (plus partials)

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row (Hammer grip)

Upper Back and Shoulders PUMP

Nathanael

Brady

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Anthoni Neris

My kind of leg day. Pistols are underrated AF nice to have them included here. Buzzin now 💪🏻

Nelson

QUAD/GLUTE/CALVES

Jarrod

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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Adrian

BACK w/ Nasty Bicep Finish

INTRO

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Celvin

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Cristian

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

Upper Back and Shoulders PUMP

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