Name: Playbook - Jeremy Park - Day 11: Run & Shoulders
Uploaded: 2023-09-03T20:51:30.900Z
Duration: 75 min
Description: Day 11: Run & Shoulders

Jose Zacarias

Keevin

Jacob

Great exercises if you could go a bit slower In the examples to really break it down it would help a bunch!

Shawn

Wardere

Brandon lenczner

Nishil

Running is killing me haha but love the feeling. Light shoulder day !

Johnathan

Ryan Grundy

Jasmine

Didn’t love the first shoulder exercise

Dylan

My shoulder pump, makes my arm look bigger

Mario

Damn that last workout felt different, jeeeez

Kristoffer Næss

Insane shoulder pump and a great run. Sexy Summer 2021😳

Mason

Guillermo

Jogging a nice 3 miles to kick off this session then finishing with a shoulder burn out.

Jog 3 miles at a nice pace to get the blood pumping.

3 Miles

Focus: rear delt
- reach down with the dumbbell and pull up from your elbows
- each arm gets 15 reps

DB Single Arm Rear Delt Fly

Focus: Front Delt
- our only movement we are going moderately heavy on
- press up and twist the wrists at the top

No Back Support Arnold Press

Focus: Traps
- shrug the db and keep your neck straight looking forward 
- hold at the top for a second
- great for forearms as well

DB Trap Raise

An insane shoulder combo to get those shoulder 3D. Use a lighter weight to control the rep and really get a good hold at the top.

Side Lateral X Front Combo

A shoulder and leg combo finisher. Jumping lunge then a full shoulder raise. Use light weight we are using this as our burn out.

Lunge Jump Front Raise

Day 11: Run & Shoulders

William Noyola

christopher

Rocco

EVERYDAY WARM UP!

I keep coming back to this program… because it is that good! 💪🏾🔥

clarence

Great pump, love the burnout run at the end!! I did add a few of my favs in, but all around great workout!

James

AND WE BACK … HEAD-START FOR THE SUMMER SHREDS 💪🏾

Day 1: Strength Chest & Triceps

New level unlocked… brutality…. Wow I’m dizzy 😂

Adrian Wolf

Luis2720

Day 2: Strength Back & Biceps

Stephan

Andrew

Day 3: Shreddy Shoulders Abs

Hard core ! I had to cut short a little just to prevent vomiting 😅😅😂

Zach

Day 4: Strength Legs & Core Crush

Amazing workout, destroyed my upper body!

Day 5: Full Upper Body Pump

I runned 3 km becose gym going to close but runned this km fast💪🏽😉

Mark

Day 6: Run & Abs

Jayden

Day 7: Rest Day

Day 8: Ripped Chest & Back

Wow the pump is unbelievable… start to a great morning 💯💪🏾

Moha

Day 9: Run & Legs

Diana

Day 10: Arms & Abs

Was a fun one. But odd enough my gym doesn’t have a quad extension machine, like never heard of that before....
Any suggestions on a substitution for that incase it comes up in a later workout?

Lane

Day 12: Explosive Legs

Ricardo

One of the absolute best arm pumps i’ve had

Nicholas Harrelson

Day 13: Arms & Abs

Today I rested so well that I woke up at 12 pm 😌 thank you for letting me rest 🔥

Day 14: Rest Day

If done full force this is one of the hardest workouts I’ve ever done. Chest tapped out but had to push

Chase

Gym was so crowded but still got the lift in

Bolton Bulutoglu

Day 15: Strength Chest & Tricep

3 weeks in… already feel and look amazing 💪🏾

Clarence

Casey

Great back pump and amazing calorie burner! Getting bug for the summer baby!

Day 16: Strength Back & Biceps

God man…this mf always kills me on abs😭

milkipoohbear

Day 17: Strength Legs & Abs

Day 18: Shoulders & Triceps

This was the closest I came to puking from a workout since I was a kid lol.  Destroyed me loved it! ☠️

John

Day 19: Explosive Speed Training

Crazy calorie burner. Burned 1200 calories! Also gaining a lot of strength and felt it today!

Day 20: Full Body Strength

Had to take test day because of travel. Back to it tomorrow!

Day 21: Rest Day

Domingo

Adrian

Day 22: Ripped Chest & Back

Summerly

Loved it but that 110 rep leg press was a killer! ;)

Alex

Theres a typo on the leg press. Should be 10 reps not 110. I added a 1 mile run at the end, felt great.

Day 23: Lower Body Destruction

Another amazing burner. Burned over 1,000 cals AGAIN!! Getting shredded!!

Day 24: Run/Shoulders/Abs

My gym is so full today but however I finished the workout

That first super set plate curls to hammers were killer. 
Checking out the new challenge you released might not finish this series because of it

Day: 25: Arms & HIIT

Day 26: Full Body Function

Forgot to mark this one as done! But we did it baby!

Light day! Expected to be sore but body feels good. Think i can increase my training back to normal now! Very exciting news

Day 27: Run & Abs

Tough day emotionally! Feel like i lost some gains because of it lol. Good to rest although i felt a burning desire to train

Day 28: Rest Day

Day 29: Full Body Strength

Forgot to mark this one, but we gettin shredded baby!!

Did this yesterday- Easier the second time around! But definitely heart needs to be conditioned a lot more. Love to see an entire program based on this principle! I do martial arts and would love new ways to improve my explosiveness

Day 30: Explosive Speed Training

feeling great! 3 miles gets easier by the day

I think a lot of these could be turned to super sets, other than that it was solid

Peyton

Daniel

Day 31: Full Upper Body Pump

Insane pump. Burned 1,100 cals. Wow. Almost to the end baby!!

Day 32: Strength Legs & Core Crush

Wow. Just wow. Burned 1,700 calories! What a workout! We’re at the finish line baby!

Good upper body day, forgot to click this yesterday. Getting my groove back

Day 33: Ripped Chest & Back

Best workout challenge ever! I worked out muscles I didn’t even know I had that make a big difference!

We made it baby!!!!!! Let’s gooooo!!!!! Been a crazy journey! And can’t wait to see the transformation side by side!

Day 34: Explosive HIIT & Arms

Love this program. Saw some pretty great results pretty quickly

Fabricio Andree

One of the most challenging and amazing things I’ve ever done. Thank you for the opportunity to take on this journey and get shredded!

Day 11: Run & Shoulders

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