Name: Playbook - Matthew Nitto - Arms/Shoulders Superset
Uploaded: 2021-01-18T11:45:48.192Z
Duration: 50 min
Description: Arms/Shoulders Superset

Pretty good. I used your program a few years back it got me through some rough times. I hurt my shoulder and fell off the wagon. I’m deployed overseas now and starting your program back up. I just need to get a diet plan going that works for being out in 115 degree weather.

Rudy

Gabriel

Starting with a Bicep and Tricep superset as the focus and then moving to a quick shoulders superset

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

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

Barbell Curls

Tris/Bis Barbell Superset

Overhead extensions with Alternating Curls

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

Overhead Dumbbell Tricep Extensions

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

Alternating Dumbbell Curls

Tris/Bis Dumbbell Superset

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

Tricep Rope Pulldowns

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

Tris/Bis Detail Superset

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

Any machine or bicep movement can replace this as long as your arm is braced against something (ie. bench, wall, etc.). The idea here is to only allow the bicep to do the work

Machine Bicep Curls

Tri/Bis Finisher Superset

Barbell Presses with Behind the Back Shrugs

Make sure your core is kept tight or else this movement becomes a lot harder than it has to be! As you push the weight up drive it back a little so that it’s directly over head. We don’t want it to stay in front of us bc that makes it a more front self dominant movement

Standing Shoulder Press

Hold the contraction for 2-3 seconds on every rep

Behind the Back Shrugs

Shoulders Mass Superset

Side Lateral Raises with Dumbbell Upright Rows

Try to find a balance of going moderately heavy without the need to sway the weight too much! We want to make sure the shoulders do the work!

Seated Side Lateral Raises

Try to pull the dumbbell into your armpit. Great mass builder for the side delt and traps!

Arms/Shoulders Superset

Community

More workouts from Matthew Nitto