Name: Playbook - Matthew Nitto - Shoulders & Arms
Uploaded: 2021-05-04T21:02:15.515Z
Duration: 70 min
Description: Shoulders & Arms

Maintaining a tight core with a slight arch in your back. Control the weight down and press back up stopping right before lock out

Seated Shoulder Press

This can be done on any shoulder machine. If you don’t have anything like this use a barbell and press from behind the head. The idea here is to press from the side rather than in front.

Reverse Seated Shoulder Press

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

Cable Side Lateral Raises

Try to pull the dumbbell into your armpit. Great mass builder for the side delt and traps!

Dumbbell Upright rows

Plain and simple front raises. Just control the plate on the way down. No swaying!

Front Plate Raises

Rows and Raises Compound Set

You are pulling with your rear delts the whole time don’t contract the back and don’t pull with your arms. It’s a pretty short range of motion so no overextending either. Hold the contraction on every rep for 2 seconds.

Rear Pec Deck Fly

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

Dumbbell Shrugs

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

Tricep Straight Bar Pushdowns

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

No swaying keeping your upper arm locked into a stationary position

Shoulders & Arms

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