Name: Playbook - Matthew Nitto - Biceps/Triceps/Light Shoulders
Uploaded: 2021-04-09T14:55:47.952Z
Duration: 75 min
Description: Biceps/Triceps/Light Shoulders

Lots of volume but you should finish it in just over an hour so move quickly!

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

*4th Set - Dropset - 8-8
5th Set - Double Dropset - 8-8-8

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

*Last two sets - Cluster Set - 3 reps normal tempo - 1 rep 4 second negative and positive - repeat


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

Tricep Straight Bar Pushdowns

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

*After 8 reps cheat the weight up and control the negative for as long as you can. Do 2-3 reps of these on each set

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.)

*Last two sets - Cluster Set - 3 reps normal tempo - 1 rep 4 second negative and positive - repeat

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

When one arm works the other holds a static contraction

Alternating Static Hammer Curls

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

One arm maintains a static contraction while the other does 3 reps. Then switch with no rest. Total of 4 rounds making it 12 reps each arm.

Alternating Static Side Laterals

Biceps/Triceps/Light 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!

Biceps/Triceps/Light Shoulders

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