Name: Playbook - Morgan Olson - Arm Demolition 💣 2.0
Uploaded: 2024-10-15T22:46:10.510Z
Duration: 60 min
Description: Arm Demolition 💣 2.0

I can’t with this one! Always my favorite!!

Mads

If you aren’t doing this workout you are missing out!

This is ALWAYS the go to arm pump 💪🏼

The bicep pump is always my favorite, easy go to!

Anna

Megan Rose

Bean

Jess

Reece

Kallie

Poff

Hella intense, thank you! Loved that this was more DB rather than machines

Naima

Deb Livingston

GOAL
There are more modifications to this than there are girls on your phone. There's no "one way" to curl, just some key principles. Get some blood flow to your biceps #CurlsForTheGirls

DETAILS
1. Begin the rep with your dumbbell supine aka palm is facing up towards the ceiling. 
2. Fully stretched out like a kitten in the sun, begin curling one arm by contracting the bicep. 
3. Bring the dumbbell just above elbow height and return to a fully stretched position. Hand can turn in at the bottom if pressure on the elbow is uncomfortable.  

Pro-Tip: Watch that your shoulder doesn't lift the weight. If you start raising your elbows forward and away from your rib cage, that is a sign your shoulder is being a controlling bitch. Instead, isolate that bicep. 

CUES
- Elbows Close to Body
- Don't Front Raise the Weights
- Initiate from Bicep not Shoulder
- Squeeze
- Full Stretch

Dumbbell Supine Curls

GOAL
Focus on targeting that brachialis to contribute to arm thickness more so than just your biceps #SecretSauce

DETAILS
1. Begin the rep with a neutral/hammer grip and fully stretched arm. 
2. Elbow should be slightly in front of your hip, putting more stress on the bicep. 
3. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.

Pro-Tip: Elbows don't flale, chest isn't overly activated, and you aren't rotating the weight at all. Straight up, straight down. 

CUES
- Elbows Close to Body
- Relax the Chest
- Shoulder Blades Pinned
- Squeeze at the Top

Hammer Curls

GOAL
This move will elevate every shirt you own. Making those arms irresistible to every human with eyes.

DETAILS
1. Grab a dumbbell in one hand. 
2. Stand tall, ribs tucked. Pretend your elbow is glued just outside your ribcage
3. Actively curl the weight across the chest, keeping the Right Triangle in your elbow. 
4. Think to push the weight back down with your tricep.
5. Repeat. Each rep squeeze that bicep like you're making lemonade. 

CUES
- Elbow Pinned to Rib
- Squeeze That Lemon
- Control Descent
- Wrist Neutral

Across the Chest Curls

GOAL 
Amazing, just amazing. Great way to overload the triceps, chest and shoulders while getting a lot of volume 

DETAILS 
1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. 
2. Place your hands next to one another on the bar.
3. Position your feet back from the bar with arms and body straight. This will be your starting position.
4. Keeping your body straight, lower your chest to the bar by bending the arms.
5. Return to the starting position by extending the elbows, pressing yourself back up.

CUES - Right Triangle 
- Squeeze from Triceps 
- Strong Plank Position

Incline Close Grip Push Ups

Load the triceps and work shoulder blade protraction with minimal equipment 

1. With a bench or couch behind you, have hands at shoulder width, with finger tips away from your body.
2. The legs will be extended forward on top of the other bench. 
3. Slowly lower your body into the right triangle with shoulder blades retracted. 
4. Using your triceps to bring your torso up again. 
5. Create space between your shoulders and ears at the top of the movement. 
6. Repeat. 

CUES
- Right Triangle 
- Squeeze Triceps
- Proud Chest

Bench Dips

GOAL
Concentrate those biceps to ultimate AK-47 status #CODlife

DETAILS
1. With an EZ curl bar in hands with hands just outside shoulder width, stand tall. 
2. Chest is upright. Begin by squeezing from biceps. 
3. Curl to just above 90 degrees. Squeeze. Then fully extend your arms.
4. Think of arcing away from you vs straight up. 

Pro-Tip: Don't ego lift this one. 

CUES
- Kegel Yo Biceps
- Shoulders Back
- Full Stretch

EZ Bar Curl

GOAL
Concentrate those biceps to ultimate AK-47 status #CODlife

DETAILS
1. With an EZ curl bar in hands with hands just inside shoulder width, stand tall. 
2. Chest is upright. Begin by squeezing from biceps. 
3. Curl to just above 90 degrees. Squeeze. Then fully extend your arms.
4. Think of arcing away from you vs straight up. 

Pro-Tip: Don't ego lift this one. 

CUES
- Kegel Yo Biceps
- Shoulders Back
- Full Stretch

Narrow Ez Bar Curl

GOAL
Tricep crusher 

DETAILS
1. Sitting on an upright bench or slightly upright, grab a dumbbell. 
2. Lower behind with elbows tucked. 
3. Squeeze triceps to raise. 
4. Slow negative, strong squeeze. 

CUES
- Elbows Close
- Stretch

Overhead Dumbbell Tricep Extension

💨

GOAL
Tricep crusher in a pressing movement 

DETAILS
1. Lay on a bench. 
2. Squeeze shoulder blades back and down.
3. Bring the weights together and at the top. 
4. Push them together, squeeze your chest as hard as you can. 
5. Lower slowly by pushing elbows down towards our hips. 
6. Squeeze your triceps to press up 

CUES
- Lower Weights Below Nipple Line
- Elbows Close to Ribs
- Elbows Towards Hips

Hex Press

Compound Interest

Do worm close grip push ups and assisted chin ups as a digression.

GOAL 
Get those horse shoe triceps and striated front shoulder 

DETAILS 
1. Place your hands directly below shoulders and squeeze butt.
2. Begin by lowering down and pushing the elbows back towards hips.
3. Retract shoulder blades as you lower.
4. Squeeze triceps to go back to starting position.

CUES - Right Triangle 
- Squeeze from Triceps 
- Strong Plank Position

Close Grip Push Ups

GOAL
Just in case you are hanging from the edge of a cliff and have to heave your cute lil ass up #MissionImpossibleScene1 #Biceps

DETAILS
1. Begin the rep by activating your scapula and raising sternum towards ceiling. That is the start position.
2. Squeeze from biceps to raise.
3. Keep your sternum raised up to the ceiling.
4. Control the negative and repeat.

Pro-Tip: Your lower body can be strict and pointed or you can cross your legs. Play around with it and see what's comfortable. 

CUES
- Squeeze Your Biceps 
- Chest is Pointing Up Towards the Bar

Chin Up

To Failure

Arm Demolition 💣 2.0

Push Power 😈

Swole Back Attack

Bruh my legs are both grateful and hating you for this one!

Ryane

HappyHollyStar

Zeus Leg Work

Arms were pumped after the first section 💪🏽

Oooooof my triceps. This is exactly the pump I needed

Charlie

Arm Annihilator

Sarah

Geez!!! Great workout. Maybe added a few more box Jumps(I like them)

Vascular Shoulders

Added arm set instead of underarm pull up set

Back Builder 🔥💪🏼

Didn’t feel like going but we did it!🥹

Louis

The leg workout i didn't know I needed. I love this one!!!

A Leg Day You Won’t Expect 🥵

Nicole

Clean Arm Incision 🔪 [Go Heavier]

PullStorm

Luana

Tina

Chest Striations

Leg Drive 🪛

Not going to be able to get my sports bra off after this one. 🥵🔥

Ashley

HEAVY Arms 🔥🦾

Chest Work

Salsa

Alex

Wider Back 🫶🏼

Well after that I am walking around like a newborn Bambi 😂

Krista

No Joke Leg Day

Jules

Clean Arm Incision 🔪

Chest Deplete

Julián

Back Built [Short n Sweet]

Compound Leg Day 😈

It was cool couldn’t feel my arms by the end.

Tyra

Surreal Arm Pump

Julia

Pendlay Back Sesh

Great, though the video for the reverse crunch doesn’t match the instructions. 😅

Sussn

My shoulders are indeed shredded but still intact. 🥵🔥

Shoulder Shredz

Bulletproof Leg Pull 🧃

Legendary Back Day

Juicy Chest Day 🥵

I'ma feel my calves tomorrow 🦵🏽🦵🏽

Leg Stability Pump

High Volume Arm Pump 🥵

I’m enjoying the fewer, but heavier movements. Gives me Legend program vibes ☺️

That was a great and quick leg workout!🥹🔥

Strong Legs [Mid Volume]

Juiced Back Day

Awesome arm + ab day on cable machines 💪🏼🔥

Melody

My arms were popping after this one! 🔥💪🏽

jeanette

EPIC Arm Pump

Chest Shaker + Ab Shaper 🔥

Billy Stubblebine

I'd be on antidepressants if it weren't for these workouts ❤️

Would like more leg worked programmed. It’s a bit upper body heavy.

Susannah

Full Body Fun…

Epic arm workout, definitely getting added into regular rotation. I am BEAT!

Seline

Shoulders have always been a weakness. Thank goodness for structured workouts to fix that. 😉😏

Shoulder Pressin’

Upper Back Attack

Definitely going to feel that in my glutes tomorrow 🤪

I like front rack loading but it loads too much on my back so I drop weights to my sides

Nasha

Glute Focused Leg Day 🤌🏼

I always love seeing 25 reps because it means it’s gonna be a good one 💪😁👍

Vascular Pump

Push Fat Burner ❤️‍🔥

Y’all, this one is no joke. Almost face planted stepping down from a curb afterwards. Never been more thankful that I live in a one story house and my office has an elevator.

Absolutely destroyed my quads, left me shaking

Bruh I thought I’d slowly coming back from my mini vacation. Then bam leg day!😂

Painful Leg Day [u got this]

Angelina

Rosalba

Mela Cabrera Melgarejo

Arms + Abs Shred

Not short and sweet for me… but this was my fav back / pull day I’ve ever done 😍

Short n Sweet Back Pump

Love all these big movements, feeling so strong

Burnin’ Shoulders

Ohhhh quick reset after the challenge and feels so good after two days of rest!💪🏻🥹

Such a nice workout til those sneaky Plank Ups at the end

Helena

Time to Reset [Leg Flow]

Sadie

Call me a noob, but I wish supersets were defined on the app. Maybe I missed it? Also, kinda wish there were suggestions for modifications for those that are still ramping up to a higher level of fitness.

Arm Demolition 💣 2.0

Community

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