Name: Playbook - Matthew Nitto - Shoulders/Arms
Uploaded: 2021-04-09T14:55:47.897Z
Duration: 90 min
Description: Shoulders/Arms

Another press focused workout focusing on overall shoulder size. Disclaimer: This workout ended up being longer than usual

*4th Set - Dropset - 6-8
5th Set - Double Dropset - 6-8-8

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

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

*Sets 5 and 6 - Rest Pause - 10 reps - rest 15 sec - 8 reps - rest 15 sec - 8 reps

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

Dumbbell Upright Rows into Dumbbell Shoulder Press

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

Dumbbell Upright rows

Keep the weight directly to the side of your face over the shoulder and press in a controlled motion. The core gets activated a lot with these so make sure to really brace it.

One Arm Dumbbell Shoulder Press

Rows and Presses Compound Set

Rear Delt Flys with Front Dumbbell Raises

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

No momentum on this and keep your palms facing toward you

Front Raises

Rear and Front Delt Compound Set

Behind the Back Shrugs with Dumbbell Shrugs

Hold the contraction for 2-3 seconds on every rep

Behind the Back Shrugs

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

Dumbbell Shrugs

Shrugs Compound Set

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

Dumbbell Curls

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

Tricep Straight Bar Pulldowns

Curls and Pushdowns Superset

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/Arms

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