Name: Playbook - Jeremy Park - Day 11 & 25: Shoulders
Uploaded: 2023-09-03T20:51:30.902Z
Duration: 45 min
Description: Day 11 & 25: Shoulders

Jose Zacarias

Merlin Valdez

Marco

Jacob Tillery

William Matte

Caden

Focus: Pumped Shoulders
- going for volume
- pumping blood into the shoulders
- reps on reps
- shoulder complete a physique

Focus: Front Delts
- no support on the back
- keep core locked
- rotate the wrists slightly
- pump the weight
- increase the weight by 5lb each set

Seated Arnold Press

Focus: Rear Delt
- for a perfect physique the rear delts need to shine
- pull apart the weight
- squeeze the traps and rear delts at the top
- use medium weight

Rear Delt Fly’s

Focus: Side Delt
- lean off a beam
- unilateral shoulder exercise to make sure the delt is getting the attention it needs
- try to hold at the top for a split second
- use controlled weight

Leaning Single Arm Lateral Raise

Focus: Front Delts
- stand tall and keep your entire body nice and tight
- press the weight up using just your shoulders
- again going for a lot of reps so keep the weight comfortable

Standing Military Press

Focus: Traps
- high volume
- shrugging our shoulders up towards our ears
- holding and using slow and controlled form

DB Shrugs

Focus: Side Delts
- we are going for high volume
- use comfortable and controllable weight
- pinky’s up as if you’re pouring milk

Side Lateral Raise

Day 11 & 25: Shoulders

Tyler

That was good as pumped the body well before I head off to work

Xudong

EVERYDAY WARM UP!

Did this program two years ago and loved it. Life got busy and I’m just now getting back to the gym; was so happy to revisit this program, very comforting

Kara Kosinski

Justin

Day 1 & 15: Legs

Kienan

Day 2 & 16: Chest & Back

shunashi

Day 3 & 17: Shoulder & Arms

Filipe

Day 4 & 18: Legs

Emil Mikkelsen

Day 5 & 19: Full Body Function

Daniel

Hector

Josh

Day 6 & 20: Run

Day 7 & 21: Rest Day

Day 8 & 22: Chest & Triceps

Matthew Merck

Tomas

Gotta warn us about the pull up bar exercises as I don't have one at home! Nonetheless good, just did some alternatives!

Day 9 & 23: Back & Biceps

Day 10 & 24: Legs & Core

Day 13 & 27: Run

Day 14 & 28: Rest Day

Db mountain climbers don’t make any difference than regular. And when you’re using the bow flex adjustable dumbbells it makes it even way too clumsy to do. Also do not enjoy renegade rows because it puts too much pressure on the wrists have to stay in that position. And without a pull up bar only end up doing four of the workouts. :/

Day 11 & 25: Shoulders

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