Name: Playbook - Matthew Nitto - Week 1 - Arms with Light Shoulders
Uploaded: 2021-04-09T14:55:47.793Z
Duration: 90 min
Description: Week 1 - Arms with Light Shoulders

Joe Mennella

Sick arm mind muscle connection and pump!

Worked on some heavy movements without having to load up the bar (you’ll see what I mean) 😉. Finishing up both bis and tris with a killer compound set!

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

Barbell Curls

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

Alternating Dumbbell Hammer Curls and Dumbbell Curls (with pause)

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

Simply pause half way down on the movement for a second or two

Dumbbell Curls (with pause)

Bicep Compound Set

Great way to go heavy without actually having to go heavy. The pullover portion actually exhausts the long head of the tricep even more creating a more difficult movement

Pullover Skull Crushers

Make sure to keep the elbow stationary and lift the weight directly to the ceiling focusing only on the tricep. Always include overhead movements to work the long head of the tricep and give you an overall bigger and better look!

Overhead Dumbbell Tricep Extensions

Tricep Straight Bar Pulldowns and Tricep Floor Extensions

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

Tricep Straight Bar Pulldowns

This is NOT a push-up. You are simply lowering your lower arm as close to the floor as possible then using only your triceps to lift yourself back to the top of your movement

Tricep Floor Extensions

Tricep Compound Set

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

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

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

Dumbbell Shrugs

Week 1 - Arms with Light Shoulders

Nathan

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

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!

Week 1 - Arms with Light Shoulders

Community

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