Name: Playbook - Jeremy Park - Thursday: Strength Shoulders & Volume Legs
Uploaded: 2023-09-03T20:51:30.325Z
Duration: 90 min
Description: Thursday: Strength Shoulders & Volume Legs

Stephon

Jaxon

clarence

Davron

Rocco

Great workout i can’t do sled push because in my hometown gym doesn’t have it

Rugby Scruggs

Nathan

Alban Vila

Crazy pump and leg burner. Gainz incoming

Insane shoulder and leg pump. Burned 1000 cals. Shredded all summer baby!!

Kristoffer Næss

Shoulders are on fire. Getting better everyday and the results are showing! Loving these workouts!

Rear delts really filling in. Sharpening the physique every day

JP Hassman

Was feeling a ton of extra strength today. Absolutely killed it and my muscles are blasted. Another amazing workout!

Ryan Castle

Amazing workout! Huge shoulder and leg pump! The only thing I have a question is do you have any alternatives to sled pushes? My gym doesn’t have any sleds.

A workout designed to build our shoulders and also hit the legs towards the end. I want to make sure we are targeting our muscles 2x per week minimum.

Focus: Front Delt
- this is our heavy exercise
- really tearing muscle fibers here
- boulder shoulder key is heavy military press
- press up and touch the weights
- elbows should go a little past 90°
- increase the weight each set

Heavy Seated DB Military Press

Focus: Rear Delt
- chest support allows for full isolation on the rear delt
- act as if you are pulling apart the db’s as far away from each other as possible
- use comfortable weight 
- slow and controlled is the key
- squeeze the rear delts at the top

Chest Supported Rear Delt Fly

Focus: Traps
- completing our turtle shell 
- traps will complete the physique 
- slow and controlled form
- bring your shoulders to your ears 
- squeeze at the top and let down slowly

DB Shrugs

Focus: Side Delt
- going for high volume
- pouring the glass of milk
- elbows no higher than your shoulders

Side Lateral Raise

Focus: Side Delt
- use one arm and hang off the beam
- stagger your feet with the cable in between
- let the grip rest in your fingers and raise side ways 
- bring the elbow up shoulder level
- these are the best for side delt isolation and will really make your shoulders pop
- maker sure to hit both sides

Cable Side 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: Lowerbody 
- feet a little wider than shoulder width
- press through your heels
- power reps
- increase the weight each rep
- last set drop the weight and rep it out

Leg Press

This exercise is performed with your heels elevated to put more emphasize on the quads. We are going for high reps and really pumping blood into our legs. Increase the weight each set!

Elevated Heel Goblet Squat

Focus: Entire Leg
- hold db on each side
- take a step back and lower the knee an inch off the floor
- feel it in the glutes and hammys
- each leg should get 4x12

Reverse Lunge

Focus: Full Body
Sled pushes are the best for leg drive
- use max effort 
- take long steps and drive into the ground
- try to go about 20 yards

Sled Push

Thursday: Strength Shoulders & Volume Legs

Santiago

Dexter

Elina

Monday: Strength Legs & Core Crush

Grayland

Kami

Tuesday: Strength Chest

Luis2720

Adrian

Wednesday: Strength Back & Biceps

F*chin amazing workout; challenging and feel very accomplished afterwards! What a workout should be!!

Matt

Friday: Chest & Back Workout

Saturday: Arms & Abs

Sunday: Rest Day

Almost threw up! That’s a good thing tho!!!

Monday 2: Explosive Speed Training

Added a couple extra workouts but overall good pump

Ryan Forestier

Tuesday 2: Ripped Chest Workout

Wednesday 2: Wide Back & Shoulders

Thursday 2: Filthy Arm Day

Can feel my strength getting better. Amazing full body workout!!

Friday 2: Full Body Strength

Deadly. Gettin ready to compete and win this Sonic Shreds challenge😤🤝

Saturday 2: Run & Abs

All nice and stretched out. Great way to end the week and great way of getting all that lactic acid out. Love these workouts!!

Great with some mobility training after lifting weights all week!

Thursday: Strength Shoulders & Volume Legs

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