Name: Playbook - Morgan Olson - Arm Mass Builder ⚡️
Uploaded: 2024-01-21T02:10:12.159Z
Duration: 65 min
Description: Arm Mass Builder ⚡️

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

GOAL
Tricep & front delt builder

DETAILS
1. Proud chest & close grip on bar. 
2. Externally rotate. 
3. Squeeze between your shoulder blades as you lower the bar. 
4. Lower below sports bra or nipples with elbows close to body. 
5. Right triangle in elbow. 
6. Exhale and press up. 

CUES
- Proud Chest
- Externally Rotate 
- Right Triangle

Close Grip Bench Press

Mass Builder

GOAL
Use gravity and eliminate momentum to blast those muscle fibers to shreds #Shredz

DETAILS
1. Grab your EZ-bar, lay chest forward on an incline bench and scoot up to where you get a good strong position at the top. 
2. While straddling the bench, let the weight pull your arms to a dead hang. Palm faces down. 
3. Begin to curl the weight up by squeezing the forearms + bicep, only hinging at the elbow.
4. Use your spidey focus to keep the elbow directly below the shoulder and not letting it creep back. Don't shorten the range by pushing the elbow back behind your shoulder. 
5. Now squeeze that ish.

Beware: Beware of web-like material squirting out of your wrists after these curls. So worth it. 

CUES
- Squeeze
- Stationary Elbow
- Elbow Directly Below Shoulder
- Control That Negative

Ez Bar Reverse Spider Curl

GOAL
Isolate the elbows and avoid shoulder movement for better biceps 

DETAILS
1. Lay on an incline bench. 
2. Extend arms and grab the bar. 
3. Begin by pushing your elbows forward.
4. Squeeze from the bicep while keeping the elbow directly below or slightly in front of the shoulder.
5. Lower slowly, pushing the elbow forward as you go down. 

CUES
- Elbow Forward
- Squeeze From Bicep

EZ-Bar Spider Curl

GOAL
A lil twist to the skull crushers - finish with the palm forward + keep the elbows more behind your chin #Crushed

DETAILS

1. Lay flat on a bench, with a dumbbell in each hand.
2. Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears.
3. Wrists are neutral and not getting broken by the weight.
4. Extend by squeezing the tricep + twist so your palm is forward.

Note: you can do this on the floor if you don’t have a bench. 

CUES
- Elbows Above Chin
- DB Comes to Forehead
- Wrists Neutral
- Be a Badass Cuz Most Guys Don't Even Do These

Dumbbell Skull Crushers w/ a Twist

Bar Push

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
Sitting your ass down while doing the best thing on earth #Curling

DETAILS
1. Sit on a bench or chair. 
2. Shoulder are back. 
3. Squeeze from your bicep and push your elbow forward as you curl. 
4. Lower slowly. 
5. Burn out and you can do single arm curls until failure. 

CUES
- Proud Chest
- Squeeze Biceps

Seated Bicep Curl

Dip Station

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
Get the volume of push ups without strict form while taxing the abs and shoulders

1. Lay stomach down on the floor. 
2. Position hands in close grip push up position.
3. Retract shoulder blades and externally rotate.
4. With elbows close to the body, press up into a plank position by pressing the upper body up first, then following with the lower body.
5. Finish in a perfect plank position by squeezing your butt, feet together and crunching the abs.
6. Slowly lower to the starting position. 
7. Repeat as needed. It’s a bit of a ‘worm’ movement.
 CUES
- Proud Chest
- Right Triangle 
- Exhale on the Press

Close Grip Worm Push Ups

Cool down superset

GOAL
Low impact fat burner 

DETAILS
1. Set treadmill to a 8-12 incline and a 2.5-3.5 mph. 
2. Begin by walking with a talk chest. 
3. Don’t hold onto the handles. 

CUES
- Exhale 
- Watch Some YouTube

Treadmill incline walk

Arm Mass Builder ⚡️

Charlie

I was craving tearing my arms apart….this did the trick😂🔥

Annamaria

Ashley 

Arms and Abs 🔥🔥🔥

Erin

yangBAE

Summer Shredded Arms and Abs 😉

Rascal

Nancy

Arms and Abs Killer 🔥

Angela

Yooooo 🔥🔥🔥 that arm pump is blessed!

Breen

My go-to vacation workout, easy and to the point! Love hitting arms while away!!

Mads

Arms and Abs 🦾

Amazing workout! Arms and abs are done!! 🔥💪

Mandy

Bunny 🐰❤️

Sandra

Arm and Abs Baby! 😜💪🏼

BRB… gonna go back to the gym to pick up my arms. 🫠

Francesca Nella

Whewww the workout i needed 💪🏽❤️

T.green

Arms & Turtle Shell Abs 🐢

Nicole

Diana

Vascular Arm Builder 🦾

James

Becca

🔥 Full Throttle Arms

Alaina Loguidice

EPIC Arm Pump

Mika

Mass Builder Arms & Abs 💪🏼

Judith

Steff

Swole Arms & 6-Pack Abs

Ashley

Katherine

Louis

Arms & Abs Burner 🔥🔥🔥

Always a favorite. Every time, without disappointment!

Massive Arm & Ab Pump

Personal Fav Arm Pump

I love clusters. Peanut Clusters. Pecan Clusters. I thought a Cluster Set sounded cute. But they clearly come from the same family as burpees and Bulgarian split squats. BUT my goodness did they work my arms in the best way. Big fan of this workout. I am PUMPED and then some.

August

Cluster Sets for Massive Biceps 🔥

Veridiana

Swapped out cable crunches for the ab roller and dip bar leg raises to do this at home. Feeling the burn 💪🏽💪🏽💪🏽

Stephanie

Jess

Dumbbell Pump 🦾

Arm Isolation 🔥

Always a great arm pump and this one targeted the triceps like crazy!!

HEAVY Arms 🔥🦾

Jenna

Major Supersets 🔥

Iuliia

BIG Arms & Ab Workout 🦾

Deb Livingston

Arms and Abs 😝 💪🏼

Wow! This is totally a burn! 🔥🔥🔥

Arms and Abs 😈

Salsa

Woo hoo!!! This is awesome! I feel great!

Amazing session ready for tomorrow 😊😊

Raine

Arm and Abs 🦾🔥

If it ain't your IG post making me thirsty it's your routines 😜

Good. Had to make due with home equipment but it was a good work out post bike ride

Angelo

Arms and Abs

Amber Lawrence

Arms and Shredded Abs 😈

Dania

I love this workout! My arms feel amazing 🤩

Sophia

Arms and Abs Shredded!

Arms and abs are burning!🔥🔥💪🏻💪🏻

Maurice

Arms and Abs 😎

Woo hoo!!! Arm pumped is real!! 🔥🔥🔥💪🏻💪🏻💪🏻

Shania

Arms And Abs Shredder! 😏

This was one of the best!!!💪🏻💪🏻🔥✌🏻✌🏻

Still bulking like Buster even after a week off. Arms getting big AF…

Shredded Arms and Abs 😈

Best workout indeed!!🔥💪🏻💪🏻

Loved this one! Got the best pump 💪🏼

Kendra

Best Arms and Abs Workout! 🙌🦾

Love working out with ya'!! 😍😍🤩🤩

Émilie Véronneau

Umm yeah so definitely not coordinated enough for those TRX skull crushers 🤣

Arms and Abs 🤙

Wow. Hardest momo yet. Pump is off the charts!

Elise

Let's go for more... 🏋‍♂️🤸‍♂️

Arms and Abs Summer Ready! 🏝

I can feel my abs burning!🔥🔥💪🏻💪🏻

Joselyne

Arms and Abs 😜

Burning!🔥🔥🔥💪🏻💪🏻💪🏻

Carmine Oceano

Kasey

Always feeling the pump on this one!💪🏻🔥🔥🔥

This workout gave me a great arm and ab pump!💪 I feel so energized to start my day now!❤️

Rebekah

Dominika

Gonna rip the sleeves on my shirt today! New favorite arm pump!

Kelly Backes

Nikki

Great arm workout! Going to feel this tomorrow!🔥🔥🔥

Massive Arm Builder 🦾🔥

Hand slipped! 5 stars🔥🔥🔥 This one is literally saved in my favorites!

Kris

I’m absolutely in love with my body, and I have never once felt this euphoric. Thanks Momo!

This workout is 🔥🔥✌🏻💪🏻💪🏻

Arms + Ab Pump

Robyn

Felt great, biceps def gonna feel it tomorrow!

Arms + Abs

This was a good workout to add to another one. This time, I followed a leg workout from the fighter feed with this one. I feel great!

Arms + 6-Pack Builder

Ever Stokes

Arm + Ab Builder 💪🏼❤️‍🔥

We done!!! I’m going to do this again💪🏻

Took the wife. Divorce proceedings may be filed... she vows to get me back for this bwahaha.

Kate

Vascular Arm Situation

Amazing! I could really feel it hit my arm muscles, gonna be sore tmr for sure 🦾

Alexis

One of the best arm workout!💪🏻💪🏻💪🏻🔥🔥🔥

Fav Arm Day Yet!! 💪🏼

Carolina

My arms were left shaking, just what I needed 💪🏼

Vascularity Maker

Angie

My arms were cactus after the first 2 exercises! Feeling strong (and shakey. Good shakey) 💪💪

Arm Mass Builder ⚡️

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