Name: Playbook - Matthew Nitto - Shoulders/Biceps/Triceps
Uploaded: 2021-04-09T14:55:47.962Z
Duration: 90 min
Description: Shoulders/Biceps/Triceps

Lukas

Go a little heavier than usual today with the shoulders. Finished off with quick arm supersets.

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

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

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

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

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

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

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

Dumbbell Shrugs

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/Biceps/Triceps

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!😂👏🏼

Shoulders/Arms

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.

Chris

Awesome workout! My shoulders are smoked!

Deadlifts/Hamstrings/Quads/Calves

Chest/Upper Back

Quads/Hamstring/Calves

Alaa

Hamstrings/Quads/Calves

Rudy

Arms/Shoulders/Forearms

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/Biceps/Triceps

Community

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