Name: Playbook - Matthew Nitto - Arms/Shoulders
Uploaded: 2021-04-09T14:55:47.840Z
Duration: 80 min
Description: Arms/Shoulders

Another well structured, great workout and pump! Loving this program.💪🏼

Joe Mennella

High Volume arm workout but it moves quickly so get ready to work

*5th Set - Dropset - 8-8

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

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.)

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

Tricep Straight Bar 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

*4 second negatives for each rep

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

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

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

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

*Last set dropset - do 10 more reps with strict form

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

Bring your hands into your armpits while maintaining a slow and controlled movement.

Cable Upright Rows

Arms/Shoulders

Nathan

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

Community

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