Name: Playbook - Jesse Marvin - Shoulder side,rear and traps
Uploaded: 2023-07-09T23:52:19.853Z
Duration: 90 min
Description: Shoulder side,rear and traps

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 💪

Joey Cahill

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

Davis 

Shoulder workout focused on rear and side delts

Hands at chin level and contract back as far as possible

Machine rear delt fly

Start lighter and work up to heaviest weight you can for 12 reps keeping a 2-3 sec iso hold each rep

Bottom partial lateral raise

Top partial lateral raise

Half way between a lateral raise and a front raise

Y lateral raise

Lay in side and perform a rear delt fly out in front of face

Lying rear delt fly

Row your elbow as high up behind you as possible

Single arm rear delt row

Keep a neutral grip and pull elbows out to side letting forearms hang straight down. 3 sets working up in weight. 4th set drop set each weight down to the end of the rack

Neutral grip db upright row

Stand about an arms length away from cable and shrug with 1 arm at a time

Lateral cable shrug

Use close neutral grip handle and keep chin down

Close grip cable shrug

Reverse grip behind back shrug and keep chin up to really target the upper traps

Behind back shrug

Shoulder side,rear and traps

Kyle Hogan

Ruben Rodriguez

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

Sam Zimberoff

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

Back/forearms

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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