Name: Playbook - Jeremy Park - Day 18: Shoulders & Triceps
Uploaded: 2023-09-03T20:51:30.989Z
Duration: 75 min
Description: Day 18: Shoulders & Triceps

Diana

milkipoohbear

Jasmine

Trent

Dylan

Nishil

Deadly. Burned 1,000 cals yet again. These workouts are getting me shredded!

Good shoulder day! I can feel myself getting stronger each day

Johnathan

Damn, amazing workout bro! Can’t wait for the next, and the end results!!

Kristoffer Næss

Jaime

Mason

A filthy workout for a filthy pump! Get ready for volume sets. The pre workout I’m taking is Performix SST blue lemonade flavor. Use code “JPARK” for 30% off.

Focus: Rear Delts
- as always starting shoulders by warming up our rear delts 
- use the rope attachment 
- hold by the balls and pull toward your ears

Kneeling Rope Pull In

Lil super set of the front delt and the traps

Focus: Front Delt
- back locked and straight
- press up and poke your head through your shoulders
- use moderate weight and control the entire set

Seated Smith Machine Military Press

Focus: Traps
- hold the plates on each side and shrug upward towards your ears
- hold at the top and squeeze your traps

Plate Shrugs

Shoulders 1

Another shoulder super set for the rear delts and smacking the plate shrugs again to get our traps nice and big

Focus: Rear Delt
- pull apart the db
- my favorite rear delt exercise
- use comfortable weight and only use your shoulders to move the weight

DB Rear Delt Fly

Shoulders 2

Focus: Entire Tricep
- stimulating the triceps now
- hold at the top and flex the triceps
- elbows stop at 90°
- use assisted if needed and take a few seconds in between the reps if needed

Tricep Dips

Now we are doing a shoulder raise and press super set.

Focus: Front Delt
- grip the DB on ur side then raise to the front controlling the entire set 
- control the weight on the down part too
- using this to exhaust the front delts before pressing

DB Front Raise

Focus: Front Delt
- feet shoulder width apart
- body and legs tight 
- control the weight 
- breathe
- try to increase the weight each set as the reps come down

Standing Arnold Press

Shoulders 3

Focus: Tricep
- keep the top of the arm parallel to the floor
- use comfortable weight and flex the Tricep at the top 
- each arm receives 10-15 reps
- increase the weights micro style if possible by 2.5 or 5lb each set

Bent Over Single Arm Kick Backs

Focus: Triceps
- keep the elbows in tight
- flex the triceps at the bottom
- tons of volume with this exercise

Tricep Rope Pull Apart

Finishing off the shoulders with tons of side lateral raises. I think shoulders look best with tons of volume. Remember pretend as if you are pouring milk with the pinkys up!
- try to increase the weight as the reps come down

Side Lateral Raise

A nice core circuit to finish things off on this shoulder and triceps workout

Focus: Core
- grip the pull up in a wide chin up 
- drive your knee’s towards your elbows and engage the core

Hanging Knee Crunch

Focus: Entire Core
- position yourself in a low plank
- alternating and drive 1 knee towards your elbow

Plank Spiders

Core Crush

Day 18: Shoulders & Triceps

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!

Keevin

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

Jacob

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

Day 10: Arms & Abs

Jose Zacarias

Day 11: Run & Shoulders

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

Mario

God man…this mf always kills me on abs😭

Day 17: Strength Legs & Abs

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

Ryan Grundy

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 18: Shoulders & Triceps

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