Name: Playbook - Morgan Olson - W4/D2 Chest and Shoulder Builder 💥
Uploaded: 2024-01-21T02:10:11.801Z
Duration: 80 min
Description: W4/D2 Chest and Shoulder Builder 💥

Doing this at the beach at Rio de Janeiro 🥵🥵

Naïka Champaïgne

Faith

Love speed bag! 
Shoulders sore 
Light weight still modifying but probably will just keep that up as it pops and grinds on left side 
If i tilt arms back it doesn't but have overdeveloped the front a few times in the past trying to compensate so keeping an eye on that
Got like 200 people at this gym and no one masking so i am not either but trying to stay away from Rona lol 
Uughhhh

Tina McCoy

Ginou Lotus

Nicole

Asked a bro to spot me on the final decline bench press set, he got way to excited about my form 😆. Wants me to spot him from now on 😬.

Salsa

I was able to do all of this in my home gym which was awesome. Swapped out cable flys for flys on the bench. Loved getting on the bag. Just what I needed for a winter pick me up 🥊🥊

Stephanie

Ever Stokes

Subbed boxing for 8 mins on air dyne... boxing room was occupied unfortunately.. loved this workout 💪🏽💪🏽💪🏽

Annamaria

Damn… my shoulders 😩🤌🤌🤌✨✨✨

Karen

Dustie

Shit ya!!!! 10 push ups from toes first time EVER!!! Boxing was 🔥🔥

Christine

Such a fun workout. I’m not a fan of decline bench press though. Mostly because it’s really difficult for me to get off the bench, haha.

Won’t be able to lift my arms for a week. I love it

Four

That boxing at the end nearly ended my life! Great pump! 💪🏼💪🏼💪🏼

This workout was a real chest & shoulder pump… i could literally feel both my chest & shoulder muscles ripping of growth 🥵🔥

Jess

Michelle

I’ve never had workout make me sweat as much as these ones 😅

Sydney

I love chest and shoulder day with a fiery passion. Today’s was incredible. My notoriously shy triceps finally came out to say hi and I couldn’t be happier.

August

Ashlee

The pump is real!🔥🔥🔥geeess🤪🤪

Louis

Amber Lawrence

Shania

That was such a good pump! My arms are dead! Love those windshield wiper thingies 🙅🏼‍♂️

Jude (he/him)

GOAL
My favorite warm up exercise for shoulder joint space and stretching the chest

DETAILS
1. Stand.
2. Swing the arms using momentum.
3. Stretch the chest as the arms open up.
4. Position thumbs back towards each other for external rotation and better stretching.

CUES
- Thumbs Out
- Swing 
- Get Groovy with It

Arm Swings

GOAL 
Target your upper chest and upper back for ultimate confident posture and proud chest 

1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
2. Place your hands on the bar, with your hands wider than shoulder width.
3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. 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 
- Proud Chest 
- Externally Rotate Shoulders 
- Squeeze Between Shoulder Blades

Incline Wide Push Up

Warm Up

GOAL 
Tighten your lower chest for confident posture
 
DETAILS 
1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
2. Using a medium width grip, lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
3. As you breathe in, come down slowly until you feel the bar on your lower chest.
4. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up). 
 CUES
- Proud Chest
- Right Triangle

Decline Barbell Bench Press

GOAL
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are 45 degrees angle your body and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral

Dumbbell Bench Press

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

Superset

GOAL
Get that bulletproof rear deltoid and shoulder health 

DETAILS
1. Hinge over with a rigid spine. 
2. With dumbbells in each hand, turn your palm facing up towards the ceiling. 
3. Begin movement by squeezing by from your shoulder. 
4. At the top of the movement squeeze your rear deltoid, retract your shoulders and get a proud chest. 
5. Slow negative and repeat.

CUES
- Flat Back
- Shoulder Blade Retraction & Depression 
- Squeeze Back
- Proud Chest

Palm Up Rear Delt Flys

GOAL: 
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane. 
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego. 

CUES
- Retract Shoulder Blades

- Elevated Sternum 

- Reach Away 

- Tuck Your Ribs

Single Arm DB Lateral Raises

GOAL
Isolate the front deltoid and build those babies to have density to create a rounded, sculpted look 

DETAILS

1. Start with the dumbbells at the hip and raise to eye level. 
2. Keep shoulder blades retracted with a proud chest. 
3. Slow and controlled. Really think about flexing the shoulder and not overpowering with the pec or trap. #Contract

CUES
- Proud Chest
- Don't Shrug Up
- Breathe
- Grunt

Dumbbell Front Raises

Shoulder Boulders

GOAL
Isolate the chest for confident posture and a striated chest

DETAILS
1. Set cables to shoulder height.
2. Begin by taking a lunge stance. 
3. Proud chest, slightly bend elbows, and externally rotate your shoulders.
4. Start with handles touching together and squeeze your chest as hard as possible. 
5. Slowly release and lower back. Keeping elbows slightly bent and the tension in the chest.
6. Squeeze the handles back together. 
7. Don’t overpower with your shoulders. Aka don’t shrug. 

CUES
- Proud Chest
- Sternum Up
- Externally Rotate
- Squeeze from Your Chest

Cable Chest Flys

GOAL
Carve those v-lines in babyyy

DETAILS
1. Standing tall, hold the end of a barbell in both hands at chest height, and keep your arms straight.
2. Brace your core as you slowly move your arms to the left or right, toward your hips.

CUES
- Crunch Abs into Spine
- Proud Chest
- Move from Core

Landmine Windshield Wipers

1. Wrap your hands and wear 14-16 oz boxing gloves. 
2. Freestyle box on a heavy bag.
3. Use your footwork and head movement to simulate dodging punches.
4. Work on hip connection to bag, neutral wrist, and speed.

The Fighter Cheat Sheet: 
* 1-2 (Jab-Right cross) 
* 1-1-2 (Jab-Jab-Cross) 
* 1-2-3 (Jab-Cross-Left hook) 
* 1-2-3-2 (Jab-Cross-Hook-Cross) 
* 1-2-5-2 (Jab-Cross-Left uppercut-Cross) 
* 1-6-3-2 (Jab-Right uppercut-Left hook-Right hand) 
* 2-3-2 (Right cross-Left hook-Right cross)

Heavy Bag Freestyle 🥊

W4/D2 Chest and Shoulder Builder 💥

I began this with the New year (bc it begins on Jan 3rd lol)

Im excited to see how far I can go this year

MARIANA

Daniela

W1/D1 New Year Legs 🎊

Lisaura

Izzy

Straight forward intro and can’t wait to start the challenge!

Gina

W1/D1 Photoshoot Fresh Challenge Intro

Doing this after a weekend where I was wrestling has me dead 💪🏽🥵

Wowza.
I had been months without working my shoulders like this!

I had to cut the cardio at the end, I was already maxed out.

W1/D2 Chest and Shoulders 👊

Hoyt

W1/D3 Full Body Conditioning With Arm Focus! 🦾

Not sure how I’m going to massage after that

Dead, completely dead.
I enjoyed it a lot but daaamn it hurts!

W1/D4 Back Thickness Builder! 🏔

I forget mentioned, I did my hike on Saturday

Fatima Elizondo

Playing my flag-football semi-final today 🏈 (hopefully the final too lol)

Alex

Olivia

W1/D5 Hike Day Baby (or Arms if u must) ⛰

Jessica

W2/D1 Lower Body Thunder ⚡️

Efjan

yangBAE

W2/D2 Chest And Shoulder Burner 🔥💦

Is my waist shrinking? Is my upper body growing? I can’t tell what is happening before my eyes. Maybe it’s both! Regardless, it is good

W4/D2 Chest and Shoulder Builder 💥

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