Name: Playbook - Morgan Olson - Fav Arm Day Yet!! 💪🏼
Uploaded: 2022-07-02T21:55:40.816Z
Duration: 70 min
Description: Fav Arm Day Yet!! 💪🏼

Nikki

Ariel

Confused when your wood chip vid showed pulling from the bottom, and the text said to put it above your shoulder?

Bree

Solid arm pump with a great final superset to cry the burn away

Megan

teneil

Fetch

Mika

Abbie

Viv Mazz

Rachel

Agreed, probs the best arm day I’ve had. 🔥

Anna

Chasity

Yup, fave arm workout eva 👏🏼👏🏼

Kallie

Raquel

Ashley

Nicole

Yep, definitely one of the best! 🔥💪

Jessica

Marlenna

Arms are absolutely demolished, but seeing so much more definition!

Mads

Cecily

I feel like I should measure my arms right now…. Huge!!

Amber Lawrence

Taylor

Hope I don’t need my arms for work tomorrow.

Erica

Melissa

Sophia

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

Rope Curls

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

Arm Pump

GOAL
Hammer the forearms + biceps at the same time 

DETAILS
1. Proud chest. 
2. Squeeze biceps with palms up. 
3. Turn dumbbell at top of movement. 
4. Lower slowly. Pushing the elbow forward. 
5. Slow and controlled. 

CUES
- Elbow Forward
- Shoulders Back
- Squeeze Bicep

Dumbbell Zottman Curl

GOAL
Michelin man maker. Use this as mainly a drop set 

DETAILS 
1. Grab a dumbbell. 
2. Palms facing up. 
3. Squeeze your biceps to lift up 
4. Elbows go out. 
5. Try not to shrug too much. 
6. Lower slowly. 

CUES
- Proud Chest
- Externally Rotate 
- Elbows Out 
- Squeeze from Bicep

Waiter Curl

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

Pump

For ez curl bar - do 5 reps bottom to middle. 5 reps middle to top. 5 reps full length. 

Also known as “21s”

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
Concentrate those biceps to ultimate AK-47 status #CODlife

DETAILS
1. With an EZ curl bar in hands with hands just outside shoulder width, stand tall. 
2. Chest is upright. Begin by squeezing from biceps. 
3. Curl to just above 90 degrees. Squeeze. Then fully extend your arms.
4. Think of arcing away from you vs straight up. 

Pro-Tip: Don't ego lift this one. 

CUES
- Kegel Yo Biceps
- Shoulders Back
- Full Stretch

EZ Bar Curl

GOAL
Athletic advantage, injury prevention and oblique shredder

DETAILS
1. Set up a cable above shoulder height. 
2. Grab the end with both arms extended. 
3. Start with shoulders, hips, and feet square/straight forward. 
4. Rotate the torso away from the anchor point, keeping the hips square. 
5. Then, chop that wood by rotating torso towards your hip and slightly towards the ground.
6. Squeeze abs & exhale. Return slowly to start position. Repeat. 

Pro-Tips: Ribs are tucked and you compress/crunch your abs a little. Back foot pivots as you chop. Hips can rotate or stay stationary, whichever gives you a better ab squeeze. 

CUES
- Squeeze Butt
- Rotate Torso
- Tuck Ribs
- Crunch Ribs to Hip Slightly
- Straight Arms Whole Time

Wood Chop

Cable Work

GOAL
Poppin biceps and forearms 

DETAILS
1. Proud chest, stand tall and squeeze your butt.
2. With a dumbbell in each hand, have a pronated grip aka overhand.
3. Squeeze from the forearms to curl the weight. 
4. Arc away from your body, not just up. 
5. Lower slowly and repeat.

CUES
- Squeeze Forearms
- Proud Chest 
- Don’t Shrug

Dumbbell Reverse Curl

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

Forearm work

Do worm close grip push ups if needed. 

For the curls - pick a challenging weight where 8-10 reps is failure. 

The 10 calories go ALL OUT.

GOAL
Cardio with retraction and leg drive. Welp, meet the Erg. 

DETAILS
1. Adjust the footpads to your foot size and adjust the damper depending on distance/desired resistance. The higher the number, the higher the resistance, thus the more meters rowed in a stroke.
2. Starting position, aka the catch has arms straight, upper body is leaning forward with shoulders in front of hips, shins are vertical and heels are raised as needed.
3. The drive - start by pressing with your legs. Once your shoulder pass your hips, arm row can finally be added.
4. The finish - Once knees are extended, upper body is leaning back slightly, and then you pull with your arms. 
5. Shoulders remain low and relaxed.
6. Extend your arms fully BEFORE leaning forward at the hips and breaking at the knees.
Pro-Tip: Timing is everything. Don't pull with the arms early on the drive. 

CUES
- Drive with Legs
- Back Neutral
- Extend Legs
- Pull to Belly Button
- Release Arms

Row Ergometer

GOAL 
Amazing, just amazing. Great way to overload the triceps, chest and shoulders while getting a lot of volume 

DETAILS 
1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. 
2. Place your hands next to one another on the bar.
3. Position your feet back from the bar with arms and body straight. 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 - Right Triangle 
- Squeeze from Triceps 
- Strong Plank Position

Fav Arm Day Yet!! 💪🏼

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Fav Arm Day Yet!! 💪🏼

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