Name: Playbook - Matthew Nitto - Arms/Shoulders
Uploaded: 2021-04-09T14:55:47.818Z
Duration: 75 min
Description: Arms/Shoulders

High volume day for the bis and tris today. Felt really good so just kept going. Still was able to keep the arm workout under an hour 💪🏼

Skull Crushers into Close-Grip Bench Press

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

Keep your elbows as tight as possible and take a close grip but should still be around shoulder width (too close we start putting too much pressure on our wrists). You want to come down to just below half way down to keep the pressure on the triceps, ironically a full range of motion will have the chest kick in

Close-Grip Bench Press

Tricep Multi-joint Compound Set

Set 4 - single dropset - 10 reps
Set 5 - double dropset - 10 reps each

Keep your torso straight and move only your elbows. Feel the squeeze on every rep

Tricep Straight Bar Pulldowns

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

Barbell Curls

Set 4 - single dropset - 10 reps
Set 5 - double dropset - 10 reps each

Always try to include a bicep movement that forces you to keep a strict motion. This is a great one to use since your arms face straight down rather than at an angle

Barbell Spider Curls

Alternating Dumbbell Curls into Alternating Hammer Curls

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

Alternating Dumbbell 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

Alternating Dumbbell Bicep Compound Set

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

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

Squeeze at the top of the movement for a second or two for every rep

Dumbbell Shrugs

No swaying keeping your upper arm locked into a stationary position

Reverse Curls

Arms/Shoulders

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

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