Name: Playbook - Jeremy Park - W3/D3 Shoulders & Abs
Uploaded: 2023-09-03T20:51:29.910Z
Duration: 60 min
Description: W3/D3 Shoulders & Abs

Shoulders are burning, utilize those partial reps to really burn!!

Houston Harrigan

Chris

We are really focused on bringing the shoulders up. The shoulder cap will make the physique top tier. Going for strength then high volume. Notice there aren’t many exercises, but the reps and sets per exercise is much more. I like these movements the best for overall shoulder development.

Grab a partner, to grow these shoulder we need to forced rep the last few. We are practicing this 2x on the working sets, then on the final set doing a drop set.
- press and brace yourself
- breathe out on the press
- work up to your working set, takes me 2-3 sets before I get to my working weight

Forced Military Machine Press

These are my favorite exercise for developing the shoulders. Most people neglect them. 
- we are going high volume
- high sets and reps
- lean forward 
- DB start under your legs 
- drive elbows out

DB Read Fly

I like doing these til I can’t anymore. Such a simple yet effective exercise. Take minimal breaks. Do drop sets, and rest pause if you need. The goal is to spam and get as much blood into the muscle as possible.

DB Lateral Raises

An exercise that should be used with strict form at the beginning, then get to partials once your fatigue.
- keep arms/wrists neutral

DB Front Raise

Finishing off the workout with abs. We want to continue to test our core. Strong core will ultimately help you be strong in all your lifts.

Focus: Core
- support yourself in a high plank
- drive knee’s towards your chest

Mt. Climbers

- keep your hands high above your head
- perform a full crunch
- keep the core tight the entire time
- breathe out at the top

Full Crunch

Focus: Core
- keep your body parallel to the floor
- brace your core

Plank Hold

Abs 4

W3/D3 Shoulders & Abs

Luis2720

Got my motivation back…. Such a good pump!

clarence

Deshaylyn

W1/D1 Chest & Triceps

My new favorite workout program  🙏🏾

Ryan Forestier

W2/D2 Back & Biceps

An absolute fantasy for my feet. I haven't ridden such a leg day in a long time !!

W3/D3 Shoulders & Abs

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