Name: Playbook - Matthew Nitto - Week 1 - Shoulders with Light Arms
Uploaded: 2021-04-09T14:55:47.782Z
Duration: 80 min
Description: Week 1 - Shoulders with Light Arms

siasid

Joe Mennella

Shoulders were screaming! Pump was amazing.

Cole

Miles Gratz

Great. I liked the structure and your instruction on form were extremely helpful. I have been lifting on and for years and am coming back from a long break so it was perfect for getting back into things . Thanks, I’m looking forward for MOAR.

Rish Singh

High volume day for shoulders. Lots of sets with shorter rest periods, hitting all different parts of the shoulders! Let’s make them boulders!

*Last set dropset - after first set drop and do 10 more reps

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 Press

*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

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

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

Dumbbell Upright rows

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

Front plate raises

Rows and Raises Compound Set

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

*4th set is performed with just doing behind the back shrugs

Shrug raises with behind the back shrugs

Perform a behind the back shrug and at the top of the movement raise the bar over your butt. This puts extra emphasis on the traps and rear delts!

Shrug Raises

Hold the contraction for 2-3 seconds on every rep

Behind the back Shrugs

Traps Compound Set

Dumbbell Curls

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

Alternating Dumbbell Curls

On a slight incline raise the dumbbells from behind your head in a straight line up. The dumbbells should NOT proceed over your head or come to your forehead.

Incline Dumbbell Skull Crushers

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

Tricep Rope Pulldowns

Week 1 - Shoulders with Light Arms

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

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

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

Shoulders/Biceps/Triceps

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!

Week 1 - Shoulders with Light Arms

Community

More workouts from Matthew Nitto