Name: Playbook - Jeremy Park - Wednesday 2: Wide Back & Shoulders
Uploaded: 2023-09-03T20:51:30.804Z
Duration: 60 min
Description: Wednesday 2: Wide Back & Shoulders

Stephon

Greg

Rocco

Rugby Scruggs

Blake

Alban Vila

Great back and shoulder pump. Another 800 cals burned baby!

Back’s on fire! Tryna get in shape so I can dominate the Sonic Shredder challenge and win the thousand🤑

Kristoffer Næss

My back and shoulders are on fire! Amazing workout. Got my heart rate up and goin!

Casper Haugan

This day leaves my shoulder and back on fire! Great exercises and very well built. 🤓

Karl-Siim

Back and shoulders are on fire. Another amazing workout!

Today’s workout will be a back and shoulders focused workout. We are trying to widen our physique and make it look like an X, to give it that super hero look. Another high volume super set workout. Drink a lot of water and if you have take some BCAA’s. Your muscles are going to be exhausted after this workout.

This circuit is warming up the lats and rear delts. A great way to start off building the rear part of your body.

Focus: Rear Delt
- adjust the cable to a high setting
- lock your arm and pull away front he beam
- drive your elbow back and down towards the floor
- each arm gets 4x12

Hi-Lo Rear Delt Fly

Focus: Lats
- I keep my hands right where the bar is bending
- pull down and squeeze the lats
- let it up slowly on the eccentric portion of the exercise

Wide Lat Pull Down

Rear Delt/Lat Pull Down

Focus: Entire Back
- love this movement for a functional back workout
- lower back and upper back are all engaged 
- keep the back straight the entire set
- hold the dumbbells knuckles up with a slight twist to where it’s comfortable
- 1 rep = a row and a dead lift

Deadlift X Row

A super set for the front delts and traps. We are looking to make the physique pop so well developed shoulders and traps will help. Going for heavier but still controlling the weight.

Focus: Front Delts
- stand tall keep the core tight 
- press upwards with the weight using just the shoulders
- feet shoulder width apart

Standing Military Press

Focus: Traps
- working on building the traps
- bring your shoulders to your ears
- try to only move the shoulders don’t scrunch your neck

DB Shrugs

Shoulder Super Set 1

Focus: Lats
- great lat widener 
- grip the rope high above your head
- keep the arms locked and straight pulling it down towards your waist
- flexing the lats

Rope Pull Overs

Focus: Lats
- an amazing back strength exercise 
- pull ups are the best for overall development 
- use assisted if you need too

Wide Pull Ups

Back Super Set 2

Super Set for those wide Boulder shoulders

Focus: Side Delts
- use lighter weight we are going for a lot of reps
- holding one side in a high hold while the other one is working and pumping 
- then finish the set with 10 together

Static Hold Side Lateral Raise

Focus: Side Delts
- grip the ez curl bar inside 
- pull upright towards your chin
- pump out the reps

EZ Curl Upright Row

Side Delt Super Set

Another circuit focusing on both the back and shoulders.

Focus: Thicken Lats
- if you don’t have this machine use the cable row
- keep the back straight and pull from your elbows

Machine Wide Row

Focus: Rear Delts
- grab comfortable weight
- get into a bent over position and perform rear delt flys
- pull apart the dumbbells should feel it in the rear delts

Bent Over Rear Delt Fly

Row/Rear Delts

Wednesday 2: Wide Back & Shoulders

Santiago

Dexter

Elina

Monday: Strength Legs & Core Crush

Grayland

Kami

Tuesday: Strength Chest

Luis2720

Adrian

Wednesday: Strength Back & Biceps

Thursday: Strength Shoulders & Volume Legs

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

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!

Wednesday 2: Wide Back & Shoulders

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