Name: Playbook - Morgan Olson - Big Daddy Arm Pump 😈
Uploaded: 2023-09-13T22:28:29.417Z
Duration: 60 min
Description: Big Daddy Arm Pump 😈

Anna

Sussn

Annamaria

Abri

Swan

Camille

Rarielle

Vera

Sarah

Alright. I think this is my favorite for arms now😮‍💨

Charly Barnett

Cori

Kallie 

Britt

Shawn

Bunny 🐰❤️

Louis

Definitely felt the Daddy vibes all day 💪🏼

Mads

cable superset had me feeling like a beast😮‍💨

Dani

Chauncia Anderson

GOAL
Tricep sculptor  

DETAILS
1. Stand upright. Hips slightly back, proud chest. 
2. Push elbows forward.  Squeeze the rope down and extend the wrists away from each other. 
3. Keep resistance out of chest by reaching the elbows forward. 

CUES
- Squeeze from Tricep
- Proud Chest
- Hips Back

Rope Pushdown

GOAL
Isolate that elbow for bicep life 

DETAILS
1. Begin the rep with a supine 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.
4. Keep your chest proud. 

CUES
- Elbows Push Forward
- Relax the Chest
- Shoulder Blades Pinned Back and Done 
- Squeeze at the Top

EZ Bar Cable Curl

Blood Flow

Try to go heavy + slow tempo! Focus on the squeeze. Drop set last set of both exercises. (Drop 40% of load for another 8 reps)

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
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 (Hammer Grip)

Life Changing Pump

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
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

I’m Feeling It

GOAL
Isolate that elbow for bicep life 

DETAILS
1. Begin the rep with a supine and fully stretched arm. 
2. 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.

CUES
- Squeeze Bicep
- Exhale on the Pull

Preacher Curl Machine

GOAL
Get those horse shoes full of blood #Howdy

DETAILS
1. Start with an underhand grip. 
2. Elbows close to body + lats slightly retracted. 
3. Begin by squeezing the back of your arm to press the bar down. 
4. Hold at the bottom for 1-2 seconds. 
5. Return slowly to 90 degrees or just below. 
6. Reached failure and switch grip to overhand to hit failure. 

CUES
- Elbows Close
- Squeeze
- Go Slow 
- Proud Chest

Straight Bar Pushdown

Isolation Station

GOAL
We’re thickening the density of your abdominal wall for a proper 6-pack. My favorite exercise for abs, ever. 

DETAILS
1. Use a close grip attachment and pick a challenging weight. 
2. Get on your hands and knees and walk back about 6 feet from the machine. 
3. Squeeze your elbows around your head. 
4. Hover over the space ahead of you. 
5. Begin by crunching the belly button into the spine. 
6. Find your balance and isolate the ab crunch. 
7. Avoid pushing the hips back towards your feet as you crunch. 

CUES 
- Hollow Rock
- Hover

Cable Crunch

GOAL
One of my favorite lower ab exercises - use that mind muscle connection to tuck your pelvis and contract the lower abs

1. Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. 
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.

CUES
- Crunch Abs into Belly Button 
- Knees Up to Ceiling

Reverse Crunch

Core strength

Big Daddy Arm Pump 😈

Great workout unfortunately I couldn't do the spider curls because the benches of my gym are really high and it's uncomfortable. So I just did regular curls.

Wendy

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

Xaris

Marina

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!

Naima

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

Sadie

Vascular Shoulders

Good workout to use to get your heart rate up!

Courtney Schrade

Ashley

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

Billy Stubblebine

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

Get Sore Legs

Aria

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 💪🏼

Upper Focus

I really really liked it, good workout 🖤

Full Body Ab Builder

Wattsy

Effective Leg Day 🥵

Your workouts always make me feel PUMPED 💪💪💪

Julia

Upper Pump Sesh

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

Full Body Leg Focus

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

Tishana

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

Arm Mass Builder ⚡️

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 🥵

Mela

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.

Lauren

Push Power 😈

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

Natalie Serna

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 😈

First try out of your program. I like it!

Karen

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

Kat Rosario

Pause Squat Work 🍑

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

Big Daddy Arm Pump 😈

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