Name: Playbook - Morgan Olson - Arm Mass Builder ⚡️
Uploaded: 2023-12-20T05:28:50.452Z
Duration: 65 min
Description: Arm Mass Builder ⚡️

Natalie Serna

Anna

First try out of your program. I like it!

Karen

Definitely feel the burn. Great exercises

Mela

Chandler

Marvelous, feeling the arm noodling the more we go into the next morning 😎

Jess

Kat Rosario

I haven't had a good workout like this in a min. This workout was awesome! I can't wait to see where this program will take me mahalo (thank you).

Tishana

Michele

Nicole

Sussn

Good way to start out the new year with some pumped arms 💪💪💪

Julia

Beefy 🥩 that treadmill always gets me 😅

Nora

That was tough but I really enjoyed it. Frist day back at the gym in a month and a good way to start! I had to skip/modify/reduce some elements but that wasn't difficult to do.

Emma

Dude my biceps feelin’ juicy after this one! Such a good pump! One of my faves so far!

Ashley

First workout complete! The app is easy to navigate. And the touts were great. Super stoked to see my results.

Kayla

It was really hard but I kind of feel like superhero 🦸‍♂️ lol

Cupcake7!

Noabeth

Noticeable change in forearm to wrist ratio, non-scale victories are the best!

Mads

Naima

Aim for as many rounds in 10 min. Swap the chin ups for assisted chin ups or underhand lat rows (do 6 reps then).

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

GOAL
Ab coordination + control #MermaidThings

DETAILS 
1. Lay on back. 
2. Opposite arm and leg come together. 
3. Begin by crunching ribs to hips. 
4. Round lower back. 
5. Reach up and together. 
6. Don’t strain from neck. 
7. Touch shin and lower slowly. 
8. Repeat other side. 
9. Reps are total. 

CUES
- Hollow Rock 
- Crunch Belly Button into Spine
- Slow + Controlled

Starfish Crunch

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 (optional)

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 ⚡️

Couldn’t get the best out of the spider curls - it killed me for the last cardio part

Xaris

Marina

Coach was right. It hurt lol. But the veins do be poppin’!

Arm Veins 😈

T-Bar Station

Been having some lower back pain so I’ve had to modify some, but I def feel rejuvenated after taking five days off!

Good one. Made me happy in the morning.🫶🏻

Sadie

Vascular Shoulders

Good workout to use to get your heart rate up!

Courtney Schrade

I finished my workout being a little bit too hungry.

Gbrla Prds

Monday Legs 🤌🏼

Elina

Nasha

Arm Annihilator

Kelly Backes

Hailey

Okkkk Back Day

Melody

Gabrielle

Juicy Chesties

Legs are never a favourite of mine, but I loved this little session

Sarah

Get Sore Legs

Billy Stubblebine

Aria

Rarielle

Arm Demolition

Chest Push

Salsa

Who is Sarah and where do their ideas come from?

Definitely feeling it today 🥵 ready for the next one 🥳

Kris

Push Legs

Damn beefy arms club for days!! Pump is so good on this one

Arm Smash

Full Body Pull 💪🏼

Annamaria

Upper Focus

I really really liked it, good workout 🖤

Full Body Ab Builder

Wattsy

Effective Leg Day 🥵

Your workouts always make me feel PUMPED 💪💪💪

Upper Pump Sesh

Love it so much, we’re doing the next leg day after!

Full Body Leg Focus

Loved this workout 💪🏽🏋🏽‍♂️😤💦 mahalo coach 🤙🏽

Wasn’t able to get through the whole thing this morning but absolutely loved the bit I got done!

Full Body Pump Master 3000

Diesel Arms 😈

Alyssa

Back [Deadlift Edition]

Okay I really liked that one even though I was intimidated by it before starting

Don’t Sleep Chest Day ⚡️

Ayla

Leg Time

Full Body Fire ⛽️

Push Power

I couldn’t rly confidently do 3 of the exercises. :(

Never done pin squats before. I like that you’re adding new things!

Fuck this one in particular 🤣🤣🤣
🔥🔥🔥🤌💯🥺

Squat Leg Sesh

It’s been a while, but I just love your workouts. They push me like I need to be pushed.

Chris

Felix

Upside Down Dorito

Chest Werk 💪🏼

Yana

Walking down the stairs after this is wild

Izzy  Rivera

Legs Gonna Shake

I got dirty looks throughout this whole session and I’m just gonna tell myself I made all the insecure cis dudes jealous of the INCREDIBLE pump 😂

Alex

High Volume Arm Pump 🥵

One of my favorite, love the amount of exercises, keep like that 🖤

Big Back Day

Went light and focused on form with my shoulder injury.

Kallie 

Lauren

Push Power 😈

Great. Thanks. The holiday gave you a good headspace for new programs 😎

Isolation Leg Pump

Sore Arm Day

Great workout, one of my favorite so far 🖤

Built Back

Harley

Really tough! Needed to take mods on the military press and on the final deficit push ups. Chest was too tired out!!

Chest Express

Back to the Fighter Feed 😈

cable crunches felt like not a lot - am i doing something wrong?

Devan

Indigo

Back Builder 🔥💪🏼

Connie

Day 2 Of The Program I Feel Good 💪🏼

summer

Awesome chest pump 😮‍💨 liked the simplicity of this workout

Sore Chest Day

Deb Livingston

Wow the chair squats JESUS the shirt not had me rolling

Laia

Pause Squat Work 🍑

My gym finally got a Skii Erg! So happy I don’t have to sub those anymore 😁😁

Arm Mass Builder ⚡️

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