Name: Playbook - Matthew Nitto - Arms/Shoulders/Forearms
Uploaded: 2021-04-09T14:55:47.908Z
Duration: 80 min
Description: Arms/Shoulders/Forearms

Rudy

Moved through this one pretty quickly by focusing on some of the more core movements.

Pullover Skull Crushers into Traditional Skull Crushers

Great way to go heavy without actually having to go heavy. The pullover portion actually exhausts the long head of the tricep even more creating a more difficult movement

Pullover Skull Crushers

Keeping the weight behind your head/ at the very tip of your forward extend directly to the ceiling. Do not extend forward. Your arm should be at an angle at full extension.

Skull Crushers

Skull Crushers Compound Set

Make sure to keep the elbow stationary and lift the weight directly to the ceiling focusing only on the tricep

Overhead Dumbbell Tricep Extensions

*4th Set - Dropset - 8-8
5th Set - Double Dropset - 8-8-8

(Dropset - 8 reps lower the weight, another 8 reps, etc.)

The only thing that should really be moving here are your elbows. Hold the squeeze for 2-3 seconds!

Tricep Rope Pulldowns

These can be done on a machine like this or on any Tricep dip equipment (bench dips included). The main point here is to keep your torso straight and have your arms come behind you. Do not lean forward that shift the focus to the chest

Tricep Dips

*Last three sets - Cluster Set - 3 reps normal tempo - 1 rep 4 second negative and positive - repeat

The king of bicep movements. Keep the jerking motion to a minimum and control the weight on the way down!

Barbell Curls

The “rested” arm holds the contraction alternating each side.

Alternating Dumbbell Curls

*4th Set - Dropset - 8-8
5th Set - Double Dropset - 8-8-8

(Dropset - 8 reps lower the weight, another 8 reps, etc.)

You can do these with a EZ-Curl bar if you don’t have this machine. However, the machine helps maintain constant tension on the bicep a bit more.

Preacher Curls

The “hammer” movement should almost always be included in every bicep routine. This one movement regardless of the variation is critical to a well developed arm

Alternating Dumbbell Hammer Curls

No swaying keeping your upper arm locked into a stationary position

Reverse Curls

Hammer-Reverse Curls Superset

Keep this light and utilize something similar to a deadstop. When in the stretch position (bottom) pause for a second or two to eliminate momentum

Behind the Neck Shoulder Presses

Instead of having your palms face you twist your hands so that your thumbs are facing you. This puts more emphasis on the side delt and makes it much harder

Pronated Side Lateral Raises

Arms/Shoulders/Forearms

Nathan

Joe Mennella

Kicked my ass, but the pump was worth it!

Week 1 - Quads with Light Hamstrings and Calves

Scott Hitt

Week 1 - Back with Light Chest

siasid

Week 1 - Shoulders with Light Arms

I can’t walk now,😂 but the workout was great!

the most vicious leg day I’ve Ever done lol, gave up halfway. You’re a beast

Miles Gratz

Week 1 - Hamstrings/Deadlifts with Light Quads and Calves

Massive chest!! Great exercise selection.👏🏼

Week 1 - Chest with Light Back

Sick arm mind muscle connection and pump!

Week 1 - Arms with Light Shoulders

Quads/Calves with Light Hamstrings

Back with Light Chest

Great I think u forgot the rests for one of the exercises (cable row rear delt ?)

Tremendous pump. Workout was well structured and organized!

Arms/Shoulders/Forearms

Community

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