Name: Playbook - Morgan Olson - Arms from IG 🥵
Uploaded: 2026-06-04T14:17:22.345Z
Duration: 70 min
Description: Arms from IG 🥵

Roscoe

It’s great to be back! After 2weeks off🥹arm is pumpin!

Louis

sandrine

Toni

Kallie

If you’re new to training or curling mechanics, keep it light on the lap curls. Proud chest + slow and controlled. 

If you’re experienced, push the weight and rest on your lap.

GOAL Target short head of the bicep for that width + peak — aka arms that actually fill out a T-shirt.

DETAILS
1. Sit down on a flat bench with the EZ bar in hand, palms up [supinated grip], resting the bar across your thighs.
2. Get a proud chest proud with shoulders rolled back. 
3. Curl the bar up while keeping your elbows glued to your sides — don’t let them drift forward.
4. Focus on squeezing the biceps hard at the top, then control the way down like you’re resisting temptation.
5. Keep tension — don’t let the bar rest fully back on your thighs between reps.

CUES
- Elbows Pinned
- Proud Chest
- Squeeze at the Top
- Control the Drop

EZ-Bar Lap Curl

GOAL
Tricep sculptor…just keep those elbows in place 

DETAILS
1. Lay on a flat or incline bench, with an EZ-Curl bar in your hands.
2. Grab the EZ-Curl bar and extend overhead. With elbows by chin, lower the bar slowly to behind forehead.
3. Squeeze your triceps to extend the weight up. 
4. Keep your elbows and shoulders in place. 
5. Pause at top and then repeat. 

CUES
- Elbows by Chin
- Wrists Neutral
- Be a Badass Cuz Most Guys Don't Even Do These

EZ Bar Skull Crushers

Heavy Beefy Boy

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

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

DETAILS
1. Grab those dumbbells in each hand, 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. 
3. Begin to curl the weight up, only hinging at the elbow.
4. Use your spidey focus to keep the elbow directly below the shoulder and not letting that fucker 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

Spider Curls

Isolation Station

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
Triceps bigger than her boyfriends #KickBack 

DETAILS
1. Hinge at the hip. 
2. Square up to a cable with no handle. 
3. Get a 90 degree bend in elbow. 
4. Squeeze your back and shoulder blades together. 
5. Kickback by squeezing your tricep and flexing from the pinky. 
6. Squeeze. 
7. Lower back to 90. 

CUES
- Proud Chest
- Hinge Over 
- Pinky Flex

Bent Over Tricep Kickback

GOAL
So much concentration required on these you're going to be feeling like Yoda. No dilution needed. Lock in your elbow to prevent shoulder movement and just use that bicep #UseTheForce

DETAILS
1. With a dumbbell, sit down, and lock your elbow on the inside of your knee. 
2. Position your shoulder directly over your locked in elbow.
3. Begin rep by squeezing your bicep, only the forearm moves. 
4. Finish the rep with the dumbbell just above the middle of your bicep. 

Reps are per arm. 

Pro-Tips: Your chest can be tilted up more or level, whatever feels good. 

CUES

- Lock in Elbow
- Relax Shoulder
- Dead Hang
- Squeeze Hard at the End
- Sell Tickets to Gun Show

Concentration Curl

Do assisted chin ups if needed. 

Skull crushers can be done on a smith machine or barbell set a few inches above belly button height.

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
Well this one is fun, take your time on the negative, stretch and squeeze your triceps

DETAILS
1. Using an incline table or bench, position yourself in a sort of L shape.
2. Elbows stay close to the forehead, go to full stretch, with hips at shoulder height.
3. Press back towards your feet.
4. Keep the hips at shoulder height and stay low to keep stress on triceps. 

CUES 
- Elbow Tight to Head
- Squeeze from Triceps
- Hips High

Incline Skull Crushers

Finisher

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I’d love some shorter workouts on the fighter feed. I find they always take me longer than the estimated time and finding it hard to fit the whole workout in amongst full time work, looking after dogs etc.

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That was a ton of fun and an EPIC workout!!

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I skipped stuff cuz I’m full of cheesecake

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Nice and short. My fave exercise for calves too

Eleonore

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That was AMAZING! It was a ton of fun and my back is dead!

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love seeing a chest pump, so euphoric. the cable crunches were insane

Heavy n Pressed Chest

Motivation was at an all time low this am, but discipline prevailed. 💪🏼

Glute/Back/Abs [Legs]

Dumbbell 💀 crushers Gabe me a run for my tris

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love - had limited time today to get through it but did as much as time allowed. so good.

Steel-Plated Chest

Eléna

Simply Back Day

did not wanna workout today, but glad i did!

Nikki

Leg [Quad Vibes]

Back Widen Squeeze yo SHIT

the ab section was beautiful - loved it. this whole workout was deep asF. burnville.

A-Typical Chest Day

what the… BRUH I AM WEAK. bout crawled out the gym. this was so good. so hard.

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New fave - such a good arm pump 💪🏼🔥

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Anna

excellent - workout felt powerful. finished up with 10 min on stair master.

This was tough but huge power 🔥🔥🔥🔥

Valeria

Loved the variation in this - and the ab work for summer prep 😏🔥

Chest Cheat Code 🔥

Loadout: Lower Body

My back definitely looks and feels the best!

Double XX Back

shoulders and arms are dead in the best way

Still crushing it, added an incline walk to the end for fun.

Ruby

Ground Zero [Legs]

Natalia

Emerson

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X-Rated Back

These new workouts have been 🔥🔥🔥

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Added a bug set of abs to the end and 16 min incline treadmill. I plan on not being able to walk tomorrow.

You outdid yourself with this one. So much fun and just what I needed for my tight hips.

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This heartache really took its toll time to get back it 💪🏽

Love when I take time for an intentional workout and this one was perfect!

Not bad for a post break up work out 🧰 is ⛽⛽⛽

Shoulder from IG

I don't think she is watching anymore but back day best day

She’s Watching Back Day 🥵

Momo… split and hinge? 🔥😭 loved and hated it deeply and absolutely needed this beasty workout.

Arms from IG 🥵

Community

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