Name: Playbook - Jesse Marvin - Shoulder side,rear and traps
Uploaded: 2023-07-09T23:52:19.837Z
Duration: 90 min
Description: Shoulder side,rear and traps

Kyle Hogan

Ruben Rodriguez

Great variations throughout. Front side and rear delts are smoked. Shrug finishers are awesome.

Joey Cahill

Sam Zimberoff

Kaveh

Alternate reps from top of movement. Reps are per arm. 1,1 2,2

Lateral raise machine

Slight forward lean with shoulders behind body pull hands and elbows as high up behind you as possible without chest collapsing. You can try adding the twist I’m doing in but isn’t essential

Rear delt raise

Cable at chest level and fly across body finishing the rep with hand slightly above forehead height

Single arm cable rear delt fly

Place cables together at bottom and then do your laterals. 21s 7 bottom half, 7 top half 7 full range

Cable lateral raise

Using a wide neutral grip bar pull up to nose level keeping elbows above wrist

Cable upright row

Keep cable low, drop your chest and head down and perform the reps same as you would a traditional facepull

Upright facepull

Row the bar up behind your back keeps elbows pulled together. Double contractions at top

Haney row

10 reps leaning forward 10 reps standing upright

Single arm shrug

Standing calf shrug

Shoulder side,rear and traps

Love the front squats to start. Great quad activation. Slow tempo on ext/squats was brutal. Good hammy/adduct finisher. Can't wait for the rest of the split!

Legs

David

Chest/ tricep

Awesome lift. The single arm rows (pull-down/tbar) really got the mind muscle connection going then into the regular t bar and pulldowns. Back was lit up and pumped! Forearm work is paying dividends. Love this split!!

Love the t bar squeeze at the top that pump is ridiculous

Davis 

Back/forearms

Shoulder boi up in this oooooohhhhhh .crank that shoulder boi 🪨

Lit up from this one. The Y raises are the best variation of a raise - the mind muscle is incredible. Rear delts are smoked. Best shoulder lift 💪

Probably the best shoulder day I’ve ever had with trying those new movements out.

Great lift. Love tracking with this program. Beat previous prs and pushed myself. Pumped for tomorrow!!

Would’ve loved another glute focused workout in there so I added a couple myself. Paired the lunge sets with landmine RDLs and the hamstring curls with iso leg kickbacks

Josh

Smoked. Beginning presses for strength + volume from flys and triceps is perfect mix of heavy lifting/bodybuilding. Can't walk from calf superset. Loving this split.

Chest/tri/calves

I think the zottoman curls to start is great because it’s hitting different angles of the brachialis which transitions nice to the other exercises. 🤟

Great day to isolate the arms. Pump was awesome. Love the variations. Forearms are going to see some growth from this program 💪

Shoulder side,rear and traps

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