Name: Playbook - Matthew Nitto - Shoulders/Arms
Uploaded: 2021-04-09T14:55:47.829Z
Duration: 85 min
Description: Shoulders/Arms

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

Joe Mennella

Focused more so on the side delts today to try to build those Boulder Shoulders! Let’s make them pop!

*Last set dropset - after first set drop and do 10 more reps

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

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

Last set double dropset - 12-10-10

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

Cable Side Lateral Raises

*Last set dropset - do 10 more reps with strict form

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

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

Incline Skull Crushers into Dumbbell Curls

On a slight incline raise the dumbbells from behind your head in a straight line up. The dumbbells should NOT proceed over your head or come to your forehead.

Incline Dumbbell Skull Crushers

Dumbbell Curls

Incline Arms Superset Set

Tricep Rope Pulldowns into 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

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

Dumbbell Curls (with pause)

Arms Pausing Superset

Shoulders/Arms

Nathan

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/Arms

Community

More workouts from Matthew Nitto