Name: Playbook - Jeremy Park - Day 3 & 17: Shoulder & Arms
Uploaded: 2023-09-03T20:51:30.327Z
Duration: 50 min
Description: Day 3 & 17: Shoulder & Arms

Tyler

shunashi

Reggie

Jacob

Conor

Brandon

John

Fire arm and SHOULDERS* workout can feel the burn in every workout

Daniel

Merlin Valdez

Very good! Will increase the weight next time!

best workouts when you don’t have a lot of time and still want a sick pump

Ryan Castle

Reese

james

Sydney

it was awesome, ive been following you for a while now but i just got the app, and i love it, i can feel every muscle that’s supposed to working

Adam

i’ve never felt arm burn like this before, i love it man

Jacob Tillery

Jos Gillespie

Anthony

Carter Young

Jake

William Matte

Jeffrey

Samson skinner

Muaau

More tricep variations would be great. Both these exercises mainly work the long head

Saul

Jabez

Kristoffer Næss

Eric

Focus: Shoulders, Biceps, and Triceps
- we are going for strength at the start then volume sets
- pump your arms and squeeze each rep
- make each rep count!

Focus: Rear Delts
- sit on the bench and bend over with the dumbbells under your hammys
- pull apart the dumbbells using your read delts
- we are going for volume here

Rear Delt Fly

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: Triceps
- lay on your back on the bench
- grip the dumbbells neautral
- slowly drop the weight near your ears 
- extend your abs flex the triceps

DB Skull Crusher

Focus: Biceps
- use a slight incline on the bench
- use comfortable weight 
- keep the palms facing up
- stretch and flex the triceps at the bottom then contract and squeeze as hard as you can
- make each rep count!

Incline Supinated Curl

Focus: Triceps
- overhead movement will focus on the long head of the tricep
- keep core core engaged and elbows should be shoulder width apart
- drop the dumbbell behind your head slowly then push it up towards the sky

Seated OH Tricep Extension

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 3 & 17: Shoulder & Arms

Jose Zacarias

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

Filipe

Day 4 & 18: Legs

Emil Mikkelsen

Day 5 & 19: Full Body Function

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 3 & 17: Shoulder & Arms

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