Name: Playbook - Matthew Nitto - Arms/Shoulders
Uploaded: 2021-04-09T14:55:47.930Z
Duration: 85 min
Description: Arms/Shoulders

Kept it real simple today but simple doesn’t mean easy. Still was able to get lots of blood in the muscle

*Last Two Sets - Rest Pause - 10 - rest 15 - 10 - rest 15 - 10

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

*Last Two Sets - Rest Pause - 10 - rest 15 - 10 - rest 15 - 10

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

Barbell 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

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

Movement is designed to maintain constant tension on the side delt due to the nature of cables.

Cable 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!

Arms/Shoulders

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