Name: Playbook - Matthew Nitto - Shoulders/Arms
Uploaded: 2021-04-09T14:55:47.941Z
Duration: 90 min
Description: Shoulders/Arms

Took it a little easy today given the day (post-thanksgiving) but still felt like we really put on some quality size to our shoulders

* 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

*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

Keep your thumbs towards you the whole time. This forces your wrist and elbows to be in the proper position.

Seated Pronated Side Laterals

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

Hold the contraction for 2-3 seconds on every rep

Behind the Back Shrugs

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

Front Plate Raises

Shrugs and Plate Raises Compound Set

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

(Dropset - 8 reps lower the weight, another 8 reps, etc.)

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

The “rested” arm holds the contraction alternating each side.

Alternating Dumbbell Curls

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

Tricep Rope Pulldowns

These are not pushdowns so don’t get them confused. We are flaring out our elbows (think dumbbell overhead press) and only using our elbows as a pivot point keeping everything on the triceps.

Cable Tricep Dips

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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