Name: Playbook - Matthew Nitto - Triceps/Biceps & Shoulders with Abs
Uploaded: 2021-02-28T03:36:41.933Z
Duration: 90 min
Description: Triceps/Biceps & Shoulders with Abs

Workout of the Week - We smash Arms and Shoulders for an all around great pump and get some quality mass 💪🏼

Keeping the weight behind your head/ at the very tip of your forward extend directly to the ceiling. Do not extend forward. Your arm should be at an angle at full extension.

Skull Crushers

Shifting directly into this from skull crushers. Maintain a slow and controlled movement and maintain constant tension on the triceps

Ez Curl Close-Grip Press

Tricep Skulls and Presses Compound Set

Make sure to keep the elbow stationary and lift the weight directly to the ceiling focusing only on the tricep

Overhead Dumbbell Tricep Extensions

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

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

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

Tricep Straight Bar Pulldowns

These can be done on a machine like this or on any Tricep dip equipment (bench dips included). The main point here is to keep your torso straight and have your arms come behind you. Do not lean forward that shift the focus to the chest

Tricep Dips

The king of bicep movements. Keep the jerking motion to a minimum and control the weight on the way down!

Barbell Curls

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

Dumbbell Curls

Bicep Barbell and Dumbbell Compound Set

Always try to include a bicep movement that forces you to keep a strict motion. This is a great one to use since your arms face straight down rather than at an angle

Barbell Spider Curls

The “hammer” movement should almost always be included in every bicep routine. This one movement regardless of the variation is critical to a well developed arm

Alternating Dumbbell Hammer Curls

*2nd Set - Rest Pause - 10 - rest 15 - 10 - rest 15 - 10
3rd Set - Dropset - 10-10
4th Set - Double Dropset - 10-10-10

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

Any machine or bicep movement can replace this as long as your arm is braced against something (ie. bench, wall, etc.). The idea here is to only allow the bicep to do the work

Machine Bicep Curls

*Last Set - Rest Pause - 10 - rest 15 - 10 - rest 15 - 10

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

This movement is very humbling so lower the weight quite a bit than your typical presses. Simply press to the front and then press from behind the head. Constantly alternating back and forth.

Alternating Shoulder Barbell Press

You can do these standing or kneeling. Breathe out with every rep and hold the squeeze with every rep

Pro tip - in between each rep. Do one rep to the left side and then one to the right before doing another rep to the center. So bring the right elbow to the left knee, then the left elbow to the right knee, the crunch to the center (as shown) - that’s one rep

Triceps/Biceps & Shoulders with Abs

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