Name: Playbook - Matthew Nitto - Shoulders/Arms
Uploaded: 2021-04-09T14:55:47.850Z
Duration: 85 min
Description: Shoulders/Arms

Awesome workout! My shoulders are smoked!

Chris

Another press focused shoulder workout emphasizing overall shoulder development. Lots of exercises but we move quickly

*4th set - dropset - 8-8
Last set - Rest Pause - 8 - rest 15 seconds - 4/5 - rest 15 seconds - failure 

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

*4 second negatives on every rep

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 - rest pause - 12 - rest 15 seconds - 8 - rest 15 seconds - failure 

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

Instead of having your palms face you twist your hands so that your thumbs are facing you. This puts more emphasis on the side delt and makes it much harder

Pronated Side Lateral Raises

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

Arnold Presses

No momentum on this and keep your palms facing toward you

Front Raises

Front Delt 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

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

Dumbbell Shrugs

No swaying or jerking the weight. Maintain constant tension on the bicep.

Dumbbell Curls

Squat down and place your elbows on the inside of your knees. The weight of the cable will counter balance your body so you can comfortably remain straight. This mimics an old school preacher curl that prevents your arm from swaying

Cable Preacher Curls

Place the pulley right around mid back so you can easily grab the rope while also getting a full range of motion. I also had place my foot against the metal bar so the weight of the cable doesn’t push me off balance

Overhead Cable Tricep Extensions

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

Tricep Rope Pulldowns

No swaying keeping your upper arm locked into a stationary position

Reverse Curls

Shoulders/Arms

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!

Shoulders with Light Arms

Hamstrings/Deadlift with Light Quads

Chest/Back/Abs

Arms/Shoulders

Not gonna lie this one kicked my ass!😩

Quads/Hamstrings/Calves

Back/Chest/Abs

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

Hamstrings/Deadlifts/Quads

Great mind muscle connection on the 4 second negatives. Really starting to love that technique!

Another well structured, great workout and pump! Loving this program.💪🏼

I did rack pull / power shrug for the 1/2 deadlift. I think it’s a better movement for low back, lats, and traps. This movement almost completely eliminates any involvement with the glutes or hamstrings. Great workout otherwise.

Deadlifts/Hamstrings/Quads/Calves

Chest/Upper Back

Quads/Hamstring/Calves

Alaa

Hamstrings/Quads/Calves

Rudy

Arms/Shoulders/Forearms

Shoulders/Biceps/Triceps

Awesome! Thanks Matt for posting these workouts. I’ve never been much for lifting mainly because I didn’t know wth I was doing. You’re workouts are detailed and the results are starting to show. Thanks again!

Shoulders/Arms

Community

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