Name: Playbook - Matthew Nitto - Shoulders/Arms Superset
Uploaded: 2021-01-18T11:48:32.527Z
Duration: 55 min
Description: Shoulders/Arms Superset

Gabriel

Shoulders superset to start off the workout and then finishing with a quick arms superset

Standing Barbell Presses with Behind the Back Shrugs

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

Hold the contraction for 2-3 seconds on every rep

Behind the Back Shrugs

Shoulders Mass Superset

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

The rotation of this movement puts more emphasis on the front delt. Keep the movement controlled throughout

Arnold Presses

Laterals and Presses Compound Set

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

Pull the rope into your forehead and prevent your back from contracting. We want to make sure our rear delts are doing the work. Crouching helps counter balance the weight

Rear Delt Face Pulls

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

Cable Side Lateral Raises

Shoulders Cable Compound Set

Dumbbell Curls

Make sure to keep the elbow stationary and lift the weight directly to the ceiling focusing only on the tricep

Overhead Dumbbell Tricep Extensions

Arms Dumbbell Superset

Dumbbell Curls (with pause) into Tricep Rope Pulldowns

Simply pause half way down on the movement for a second or two

Dumbbell Curls (with pause)

The only thing that should really be moving here are your elbows. Hold the squeeze for 2-3 seconds!

Tricep Rope Pulldowns

Arms Pausing Superset

Shoulders/Arms Superset

Chest and Back Superset

Pretty good. I used your program a few years back it got me through some rough times. I hurt my shoulder and fell off the wagon. I’m deployed overseas now and starting your program back up. I just need to get a diet plan going that works for being out in 115 degree weather.

Shoulders/Arms Superset

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