Name: Playbook - Morgan Olson - INSANE Pump
Uploaded: 2024-01-21T02:10:11.819Z
Duration: 85 min
Description: INSANE Pump

Yeee! Such an epic workout. 

Low warming up my back on this chest workout.

This is a long one but my preworkout helped me through it. If it’s too many sets, cut them from 5 to 3. More volume isn’t always better! It depends on your experience and volume threshold. 

Listen to your body & be intuitive with volume. Crush itttt!

GOAL
Thicker back for better posture and a better life

DETAILS 
1. Stiffen up your hamstrings and slightly bend your knees. 
2. Stiffen up your back and get a proud chest. 
3. Try to angle the sternum up towards the ceiling. 
4. Begin by squeezing your shoulder blades together.
5. Finish by pulling the elbows towards the belly button. 
6. Squeeze hard at the peak. Then slowly come back to start. 
7. Keep lower back arched the whole time. 

CUES
- Proud Chest
- Right Triangle 
- Depress & Retract Shoulder Blades

Close Grip Cable Row

GOAL 
Love this - chest is the best for confident posture and proud chest 

DETAILS 
1. Retract shoulder blades and externally rotate your shoulders.
2. Proud chest. Squeeze from your chest to press. 
3. Slowly lower.
4. Pause at bottom. 
5. Repeat. 
 CUES
- Proud Chest
- Right Triangle

Hammer Grip Incline Bench Press

Superset

GOAL
Squeeze from the chest for better isolation and pump 

DETAILS 
1. Set cable handles at shoulder height. 
2. Hinge over and stiffen the back. 
3. Begin by squeezing the handles together and feeling tension in your chest. 
4. Slowly open the arc and squeeze your chest to bring the handles back together. 
5. Try to keep the shoulder blades pinned together and externally rotate your shoulders. 

Aka proud chest and show the armpits.

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

Bent Over Chest Flys

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

DETAILS
1. Lock in dumbbells overhead on an incline bench. 
2. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
3. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

CUES
- Proud Chest 
- Squeeze from Chest

Incline Dumbbell Bench Press

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
Front shoulder isolation for epic striations 

DETAILS
1. Seated with palms up towards the ceiling. 
2. Raise the dumbbells by squeezing the front of your shoulder. 
3. Keep chest proud and shoulder blades pinned back.
4. Lean forward slightly to put more tension on the shoulders. 
5. Lower slowly. 

CUES
- Proud Chest
- Scoop Up
- Squeeze Don’t Swing

Seated Front Raise

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

Seated Dumbbell Lateral Raises

INSANE Pump

Katie

Ashley

Chest and Shoulders 😈😝

Angela

Cari

elisa

Chest and Shoulder Beast 👹

Hailey

Chest and Shoulder Pump 😆

Mariah

Fetch

Chest and Shoulder Pump 😈

Mads

Best chest / shoulder workout of all time! 🔥🔥🔥

Kelly Backes

Stef

Chest and Shoulders 😝🙌

Bunny 🐰❤️

Chest and Shoulder Baby! 😝

Sierra

Sick burn! Shoulders fully pumped 😮‍💨

Sophie

Kallie 

Hammer Chest Day 🔨

Lindsay

Push Burner with Mega Sets 🔥

Diana

EPIC Push Day for Bulletproof Upper 🔨

Came back for seconds on this hefty beast of a thing

BIG Bench Day 💪🏼

Rascal

Chest Pump

I loooove feeling stronger everyday and this one pushed it!

Unexpected finish, but really quick workout that I needed today—definitely not 75min (I guess unless you are a push-up beast)

Bulletproof Bench Day 🔥

Incorporated a ton of pushups between sets and my triceps are feeling huge!

Alaina Loguidice

Benching Bricks 🧱

Heavy 5 Smith Bench 🦾

Jess

Chest & Shoulders

Been off 10 days…my chest is feeling this 🥵🥵

Jenna

I could not get through the incline close grip push ups. I tried regular incline as well. My arms reached muscle failure. This workout is fire🔥

Stephanie

Press Pump 💦

Dumbbell Bench Day 🔥

Chest & Shoulders 🔥

Push & Abs 🦾

Big Chest Day 💪🏼

Great shoulder/chest pump! Loved the raise set at the end!!

Yesenia

Chest & Shoulder Pump 🧨

Chest and Shoulder! 🔥🔥🔥

Krys

Nicole

Solid Chest and Shoulders! ⛰

Haley

Maurice

Chest and Shoulder! 😎

Katherine

Chest and Shoulder 😎

Salsa

Chest and Shoulders 👊

Great pump, great flow as usual coach! I’d greatly appreciate if you could share the number setting of the incline bench for the various movements that require incline. Based on the video for incline smith it looked to be about a “3-4”, I train at blink, their benches are made by Life Fitness. Thanks again for all your work and quality content

Robyn

Chest and Shoulders 😎

Wonderful chest and shoulder pump. Was T. rex doing the push ups at the end haha

Mika

Chest and Shoulder 🔥🔥🔥

My body didnt allow me to do the finisher haha. Great one!

Émilie Véronneau

Chest and Shoulders Stacker 😆

Great! I already feel the soreness. 😮‍💨

Denise

Chest and Shoulder 👊

Dope. First day on your programming and I’m stoked AF

Sarah

Fuck I hadn't cursed you out like that in a while... I love it!

Chest and Shoulders 😝

Destroyed my chest and shoulders 🥵 great workout

Chest and Shoulders

Chest and Shoulders! 😎👍

Chest and Shoulder Pump 😎

Amanda

Cori

Thank you very much. I really enjoy your workouts, everyday something different even if you work the same muscles 💪. I used to be bored, not anymore.

BEATRIZ

Chest and Shoulder 💥💥💥

Chest and Shoulders Blast 👊

It was all good but the farmers carry says 40 min 35 min and 30 min. I think that was a mistake. U meant to put seconds 😅😅😅 but other than that, it was a great workout

Melina

Chest and Shoulders Pump! 💥

Sydney Goldman

Chest and Shoulder 😈

so glad I joined your program! three days in and feeling a difference already

Phoebe

Chest and Shoulder Pump!

Shoulder boulders. Love outlifting the boys 😉

Camila

Fuck man this was hectic, absolutely loved it! Getting my body string for footy season in 2 months 🔥

Jade

Judith

Ultra Chest + Shoulder Shredder ❤️‍🔥

Always feeling my best after your workouts 😎💪🏼

It was fantastic, shoulders and chest are on 🔥 🔥!!!

phewwww that shit burns!! 🔥  I love the new exercises (at least they're new to me lol)

Annamaria

Ever Stokes

Shoulder burner. Loving the new exercises.

Chest Shredder

Carmeal

Switching the plates for medicine balls on the push up deficit was not my best idea 😅

INSANE Pump

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