Name: Playbook - Jeremy Park - W1/3/5:D6- RIPPED BACK, SHOULDERS, BICEPS
Uploaded: 2024-03-17T16:54:22.815Z
Duration: 75 min
Description: W1/3/5:D6- RIPPED BACK, SHOULDERS, BICEPS

I enjoyed it so much and I felt like it kept me from setting distracted in the gym!

Drew

Domingo

Uriel

Abstriel Alvarez

Estoy asta la madre , me chingo pero bien bonito el día de hoy brother jajaja

Abdul Martinez

I love it, easy to use, with great demonstrations and amazing workout motions! Im so glad to pursue this to help my fitness Journey!

Tyler

More volume than I’m used to but it was great because I didn’t know I could do this much work

Derek

Dejan

Dylan

Eric

Ricko

Andre

Richard

Easily one of the hardest workouts I’ve done from you. However, it was worth every single rep. The pump was massive! Keep up the great work!

Nicholas Harrelson

Delaney Kusian

Great workout.. My arms are totally dead.. Can't wait for rest day..

Stacey

Adrian

Akash

Craziest back and bi pump I’ve had in a while. Tons of volume. Felt amazing

Another killer workout, My gym closed as soon as I finished haha that was a close one!

Loved the workout it kept me busy and hard working appreciate it brotha

Kevin

Cameron

Simon

1 werk finally done!! Feeling so accomplished😅💪🏽

Joseph

Kristoffer Næss

Mosiah

Wow what a week! I don't know if it's in my head, but I feel like these workouts were so good compared to what I ever did even your other ones on tik tok! Thanks a lot for this one week challenge and the 3000$ your gonna give me since I'm 100% gonna win. This right here is manifested. Can't wait to show you all the hard work in 5 weeks! Thanks again and lots of love bro❤🤷‍♂️

Samuel Anderson

Michael

Sick finish to the week. Definitely going to enjoy this rest day

Kiso

Finishing off our bodybuilding and strength week with a classic Arnold style workout hitting the back, shoulders, and biceps. Working on some super sets that will make you feel so pumped you’re not going to want to stop the workout.

Focus: Lats
- a great exercise to stretch the lats 
- going for higher reps and stretch and squeeze 
- keep legs and arms locked only engaging the lats

Rope Pull Overs

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

DB Front Raise

Back & Front Delt

A wide cable row to get your back thick and wide. Reach forward slightly then pull back using your elbows the really engage those lats. The squeeze on this is very important.

Wide Cable Rows

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

Row & Rear Delt

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: Wide Back
- notice my tempo when I’m going up with the movement, it’s slow and controlled
- squeeze the lats on the pull down
- DONT swing to much
- increase the weight each set

Lat Pull Down

A classic exercise for that shoulder width. Pinky’s up and control your weight

Lateral DB Raise

Focus: Thicker Back
- one of the best ways to thicken your back 
- stagger your feet and support yourself with one arm on the rack
- row and pull through your elbow bringing it back
- control the weight
- 10 reps each side for 4 sets

Heavy DB Row

Focus: Biceps
- grip the rope and perform a curl 
- try to bring the balls of the rope near your ears
- squeeze the biceps hard at the top
- flex your triceps at the bottom to ensure a full rep

Cable Rope Curls

Focus: Bicep Peaks
- best bicep exercise for a stretch and squeeze
- position bench with a slight incline 
- keep the palms of your wrist facing up
- no swinging
- use controlled weight and form
- squeeze the nice at the top and flex the triceps at the bottom

Incline Seated Supinated Curl

W1/3/5:D6- RIPPED BACK, SHOULDERS, BICEPS

Jesse

EVERYDAY WARM UP!

Aeirus

Ace Kenway

I tore my ACL and meniscus recently. It’s been two months of therapy. But I still try my best at these workouts now that I got ROM.

Ryan Forestier

W1/3/5:D1- STRENGTH LEGS & ABS

clarence

Alan

W1/3/5:D2 - CHEST & BACK

Love using these as references now with my workouts. How far I’ve come cause of this app💪🏽🔥

Feras

W1/3/5:D3 - SHOULDERS & ARMS

Those peek through though🤌🏽🤌🏽

W1/3/5:D4 - VOLUME LEGS & ABS

Feeling the chest pump! I will be shreddy

W1/3/5:D5- RIPPED CHEST & TRICEPS

Luke

W1/3/5:D7- REST DAY

Have a torn ACL so with my “F.R.O.M” I do everything except the explosive TRX. We still getting it in 💪🏽🫡

W1/3/5:D6- RIPPED BACK, SHOULDERS, BICEPS

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