Name: Playbook - Matthew Nitto - Arms/Shoulders
Uploaded: 2021-04-09T14:55:47.861Z
Duration: 90 min
Description: Arms/Shoulders

Started both Bis and Tris with a compound set to exhaust them early and flood them with lots of blood.

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

Shifting directly into this from skull crushers. Maintain a slow and controlled movement and maintain constant tension on the triceps

Ez Curl Close-Grip Press

Tricep Skulls and Presses 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.)

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

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

Barbell Curls

No swaying or jerking the weight. Maintain constant tension on the bicep.

Dumbbell Curls

Bicep Barbell and Dumbbell Compound Set

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

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

*2nd Set - Rest Pause - 10 - rest 15 - 10 - rest 15 - 10
3rd Set - Dropset - 10-10
4th Set - Double Dropset - 10-10-10

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

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

This movement is very humbling so lower the weight quite a bit than your typical presses. Simply press to the front and then press from behind the head. Constantly alternating back and forth.

Alternating Shoulder Barbell Press

*Last Set - Rest Pause - 10 - rest 15 - 10 - rest 15 - 10

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

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!

Shoulders with Light Arms

Hamstrings/Deadlift with Light Quads

Chest/Back/Abs

Not gonna lie this one kicked my ass!😩

Quads/Hamstrings/Calves

Back/Chest/Abs

Arms grew 2inches from the crazy pump!😂👏🏼

Shoulders/Arms

Hamstrings/Deadlifts/Quads

Great mind muscle connection on the 4 second negatives. Really starting to love that technique!

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

I did rack pull / power shrug for the 1/2 deadlift. I think it’s a better movement for low back, lats, and traps. This movement almost completely eliminates any involvement with the glutes or hamstrings. Great workout otherwise.

Chris

Awesome workout! My shoulders are smoked!

Deadlifts/Hamstrings/Quads/Calves

Chest/Upper Back

Quads/Hamstring/Calves

Alaa

Hamstrings/Quads/Calves

Rudy

Arms/Shoulders/Forearms

Shoulders/Biceps/Triceps

Awesome! Thanks Matt for posting these workouts. I’ve never been much for lifting mainly because I didn’t know wth I was doing. You’re workouts are detailed and the results are starting to show. Thanks again!

Arms/Shoulders

More workouts from Matthew Nitto