Name: Playbook - Morgan Olson - HEAVY Arms 🔥🦾
Uploaded: 2024-01-21T02:10:11.760Z
Duration: 80 min
Description: HEAVY Arms 🔥🦾

Always a great arm pump and this one targeted the triceps like crazy!!

Mads

Katherine

Louis

2 warm up sets at 20 reps. Not a lot of rest needed after those sets.

Then 3 working sets. Last one is a dropset.

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

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

Superset

GOAL
Get some blood flow to your biceps #CurlsForTheGirls

DETAILS
1. Begin the rep with your dumbbell supine aka palm is facing up towards the ceiling. 
2. Fully stretched out like a kitten in the sun, begin curling one arm by contracting the bicep. 
3. Bring the bar just above elbow height and return to a fully stretched position.
4. Keep shoulders blades back and down. 

Pro-Tip: Watch that your shoulder doesn't lift the weight. If you start raising your elbows forward and away from your rib cage, that is a sign your shoulder is being a controlling bitch. Instead, isolate that bicep. 

CUES
- Elbows Close to Body
- Don't Front Raise the Weights
- Initiate from Bicep not Shoulder
- Squeeze
- Full Stretch

Barbell Curl

GOAL
What a beautiful exercise name #minimalism

DETAILS
1. Lock that elbow into place. 
2. Tall chest, stand perpendicular from a cable set at a high height. 
3. Begin with elbow at 90 degrees across the chest. 
4. Squeeze from tricep to extend. 
5. Flex wrist at bottom of rep. 
6. Open your chest through out the movement.
7. Slowly return to right triangle. 

CUES
- Right Triangle 
- Proud Chest
- Flex Wrist
- Squeeze Don’t Swing

Across the Chest Single Arm Tricep Extension

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. Twist your palm face down. 
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

Reverse Spider Curls

GOAL
Build a defined, started upper chest and shoulder to look stronger, more defined with confident posture 

1. Pick appropriate weight.
2. Lean chest forward and retract shoulder blades. 
3. Brace body and extend from the chest. 
4. Try to maintain the right Triangle throughout the movement and exhale on the press. 
5. Keep chest forward the whole time. 

CUES
- Lean Chest Forward
- Right Triangle 
- Retract Shoulder Blades

Dip Machine

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
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

Dumbbell Lateral Raises

Cool down superset

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

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

Ab Superset

HEAVY Arms 🔥🦾

Charlie

I was craving tearing my arms apart….this did the trick😂🔥

Annamaria

Ashley 

Arms and Abs 🔥🔥🔥

Erin

yangBAE

Summer Shredded Arms and Abs 😉

Rascal

Nancy

Arms and Abs Killer 🔥

Angela

Yooooo 🔥🔥🔥 that arm pump is blessed!

Breen

My go-to vacation workout, easy and to the point! Love hitting arms while away!!

Arms and Abs 🦾

Amazing workout! Arms and abs are done!! 🔥💪

Mandy

Bunny 🐰❤️

Sandra

Arm and Abs Baby! 😜💪🏼

BRB… gonna go back to the gym to pick up my arms. 🫠

Francesca Nella

Whewww the workout i needed 💪🏽❤️

T.green

Arms & Turtle Shell Abs 🐢

Nicole

Diana

Vascular Arm Builder 🦾

James

Becca

🔥 Full Throttle Arms

Alaina Loguidice

EPIC Arm Pump

Mika

Mass Builder Arms & Abs 💪🏼

Judith

Steff

Swole Arms & 6-Pack Abs

Ashley

Arms & Abs Burner 🔥🔥🔥

Always a favorite. Every time, without disappointment!

Massive Arm & Ab Pump

Personal Fav Arm Pump

I love clusters. Peanut Clusters. Pecan Clusters. I thought a Cluster Set sounded cute. But they clearly come from the same family as burpees and Bulgarian split squats. BUT my goodness did they work my arms in the best way. Big fan of this workout. I am PUMPED and then some.

August

Cluster Sets for Massive Biceps 🔥

Veridiana

Swapped out cable crunches for the ab roller and dip bar leg raises to do this at home. Feeling the burn 💪🏽💪🏽💪🏽

Stephanie

Jess

Dumbbell Pump 🦾

Arm Isolation 🔥

Jenna

Major Supersets 🔥

Iuliia

BIG Arms & Ab Workout 🦾

Deb Livingston

Arms and Abs 😝 💪🏼

Wow! This is totally a burn! 🔥🔥🔥

Arms and Abs 😈

Salsa

Woo hoo!!! This is awesome! I feel great!

Amazing session ready for tomorrow 😊😊

Raine

Arm and Abs 🦾🔥

If it ain't your IG post making me thirsty it's your routines 😜

Good. Had to make due with home equipment but it was a good work out post bike ride

Angelo

Arms and Abs

Amber Lawrence

Arms and Shredded Abs 😈

Dania

I love this workout! My arms feel amazing 🤩

Sophia

Arms and Abs Shredded!

Arms and abs are burning!🔥🔥💪🏻💪🏻

Maurice

Arms and Abs 😎

Woo hoo!!! Arm pumped is real!! 🔥🔥🔥💪🏻💪🏻💪🏻

Shania

Arms And Abs Shredder! 😏

This was one of the best!!!💪🏻💪🏻🔥✌🏻✌🏻

Still bulking like Buster even after a week off. Arms getting big AF…

Shredded Arms and Abs 😈

Best workout indeed!!🔥💪🏻💪🏻

Loved this one! Got the best pump 💪🏼

Kendra

Best Arms and Abs Workout! 🙌🦾

Love working out with ya'!! 😍😍🤩🤩

Émilie Véronneau

Umm yeah so definitely not coordinated enough for those TRX skull crushers 🤣

Arms and Abs 🤙

Wow. Hardest momo yet. Pump is off the charts!

Elise

Let's go for more... 🏋‍♂️🤸‍♂️

Arms and Abs Summer Ready! 🏝

I can feel my abs burning!🔥🔥💪🏻💪🏻

Joselyne

Arms and Abs 😜

Burning!🔥🔥🔥💪🏻💪🏻💪🏻

Carmine Oceano

Kasey

Always feeling the pump on this one!💪🏻🔥🔥🔥

This workout gave me a great arm and ab pump!💪 I feel so energized to start my day now!❤️

Rebekah

Dominika

Gonna rip the sleeves on my shirt today! New favorite arm pump!

Kelly Backes

Nikki

Great arm workout! Going to feel this tomorrow!🔥🔥🔥

Massive Arm Builder 🦾🔥

Hand slipped! 5 stars🔥🔥🔥 This one is literally saved in my favorites!

Kris

I’m absolutely in love with my body, and I have never once felt this euphoric. Thanks Momo!

This workout is 🔥🔥✌🏻💪🏻💪🏻

Arms + Ab Pump

Robyn

Felt great, biceps def gonna feel it tomorrow!

Arms + Abs

This was a good workout to add to another one. This time, I followed a leg workout from the fighter feed with this one. I feel great!

Arms + 6-Pack Builder

Ever Stokes

Arm + Ab Builder 💪🏼❤️‍🔥

We done!!! I’m going to do this again💪🏻

Took the wife. Divorce proceedings may be filed... she vows to get me back for this bwahaha.

Kate

Vascular Arm Situation

Amazing! I could really feel it hit my arm muscles, gonna be sore tmr for sure 🦾

Alexis

One of the best arm workout!💪🏻💪🏻💪🏻🔥🔥🔥

Fav Arm Day Yet!! 💪🏼

Carolina

My arms were left shaking, just what I needed 💪🏼

Vascularity Maker

Angie

My arms were cactus after the first 2 exercises! Feeling strong (and shakey. Good shakey) 💪💪

HEAVY Arms 🔥🦾

Community

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