Name: Playbook - Morgan Olson - Juicy Chesties
Uploaded: 2026-06-04T14:17:23.290Z
Duration: 65 min
Description: Juicy Chesties

My chest and shoulders are trembling after this 🔥

Sofia

Izzy  Rivera

Oh that’s a burner! I really like how this targets the upper chest.

Haley Sue Robinson

Wattsy

Ashley

Melody

Gabrielle

I love the way this workout targets upper chest sooo much!

Mads

Natalie Serna

Ciara

Felix

Added this one to my favorites! Titties on fire 🔥

Kallie

Do incline push ups on the smith machine and add an explosive extension on the end if you can. Aka get an inch of air at the top. Keep the arms extended and stiff.

GOAL
This is the flour to the cupcake, the butter to the donut, the sole to your Nikes, the string to your Yo-Yo, the milk to your cereal. Best introduction to rowing/learning to squeeze the shit out of your back.

DETAILS
1. Start with on a Smith Machine or TRX cables set at around chest height, lower if you're a lil badass. 
2. Walk your feet in front of the bar while holding onto the bar. Woooo feels like your going to fall back on your ass but since your upper body is rock solid, you gucci. 
3. Initiate by squeezing back with the shoulder blades.
4. Pull just below your sports bra, and keep the right triangle in your elbow. If any of that dish is off, you probably have to lower that bar or walk your feet in. 

CUES

- Squeeze Back With Shoulder Blades
- Chest up
- Flat Back
- Tuck the Ribs
- Don't Sag
- Plank Position

Underhand Inverted Row

GOAL
Build up your pressing strength through proper positioning and high volume

DETAILS
1. Set hands right outside of shoulders on the dumbbell rack, couch or bench. 
2. Get in a tight plank position. No sagging your stomach or arching your lower back excessively.
2. Feet together, butt squeezed, ribs tucked and as you descend down into the push up squeeze your shoulder blades back. 
3. At the top of the rep, push away with your shoulder blades to get more movement in your serratus/scapula. 

Pro-Tip: #1 mistake is your elbow position. If your elbows track out, that's a no no. If you lose the Right Triangle in your elbow that's a no no. 

If that happens, it's because you're pressing "too high." Step closer to the bar or bench and touch the bar to below your sports bra with the elbows close to your rib cage. 

CUES
- Plank Position
- Squeeze the Shoulder Blades Back
- Right Triangle
- Bar/Bench Below Nips

Incline Push Ups

Destroy It

GOAL 
Upper chest pump & stretch 

DETAILS
1. Place an incline bench underneath the smith machine. 
2. Grab the smith machine about thumb distance away where the rough meets the smooth.
3. Externally rotate, squeeze the lats as you lower.
4. Constantly keep tension by squeezing your shoulder blades back and lower the bar middle of chest.
5. Squeeze chest to press up.
6. Exhale on the way up.

CUES
- Right Triangle 
- Proud Chest
- Externally Rotate

Incline Smith Machine Bench

GOAL
Dumbbell press with rotation 

1. With back on bench, get a proud chest and lock in the dumbbells with elbows at 45 degrees from your body.
2. With an underhand position, begin to press the dumbbells overhead while rotating your shoulders internally. 
3. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. 
4. Lower slow, pause and press to repeat. 

CUES
- Proud Chest
- Strong Press 
- Slow Negative

Incline Bench Arnold Press

GOAL 
Build boulder shoulders and that v-taper

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 shoulders.
3. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Lowering the weights should take about twice as long as raising them.
4. Proud chest and control the movement. 

CUES
- Proud Chest 
- Squeeze from Chest

Incline Dumbbell Press

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

Pump

Alternating bench press: 5 left arm, 5 right, 5 left, 5 reps right, 5 together. Set is complete.

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. Keep one arm extended. Lower slowly on one side, 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.
8. Alternate arms. 

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

Alternating Dumbbell Bench Press (15 each arm)

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

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 Shred

GOAL
Strengthen the oblique abs for v-lines baby

DETAILS
1. Don't let yourself swing around. Slow and controlled is the name of the game.
2. Jump up and hold onto to a bar. Retract your shoulders and externally rotate that shit. 
3. Rotate hips to side and push hips forward.
4. Begin the rep by crunching the ribs to hips with bent knees. 
5. Actively crunch your abs while keeping your hips under your shoulders, don't let the hips tuck back behind your body. 
6. On the descent, control the negative and pray to the ab Gods to power you through at least 7 reps. 

CUES
- Knees Slightly Apart
- Control Descent
- Exhale on Crunch
- Hips In Line With Body
- Crunch Belly Button In

Hanging Oblique Knee Tucks

Burn it

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

Juicy Chesties

Another One [Arms + Abs]

Regina

Back Blitz

Upper Frame [Shoulders]

The Leg Day You Didn’t See Coming

Shelley

Arm Day from IG

Asher 

Deb Livingston

Work Shoulders

3D-Back

Mina

Marina

Sore n Simple Legs 🥵

Arm Slayer 🗡️

massive pump. increased weight on multiple exercises and found a new base. love seeing progress.

Zander

Back + Biceps [BUILD]

did back squats instead and paired it with a 1.5 mile run for abs and calves/ankles.

Leg Engagement

I’d love some shorter workouts on the fighter feed. I find they always take me longer than the estimated time and finding it hard to fit the whole workout in amongst full time work, looking after dogs etc.

Arms [Situation]

Salsa

Squeeze Ur Blades

6-Pack + Shoulders

Marta

Testosterone Booster Legs

Make it a Habit [Arm Day]

That was a ton of fun and an EPIC workout!!

Mandy

Scapular Execution [Back + Down]

I skipped stuff cuz I’m full of cheesecake

Shay

Chest + Abs [New Warm Up…]

Nice and short. My fave exercise for calves too

Eleonore

Alex

Leg [Glute Vibes]

Biceps + Lower Abs

That was AMAZING! It was a ton of fun and my back is dead!

Dead Stop [Back]

love seeing a chest pump, so euphoric. the cable crunches were insane

Heavy n Pressed Chest

Motivation was at an all time low this am, but discipline prevailed. 💪🏼

Glute/Back/Abs [Legs]

Dumbbell 💀 crushers Gabe me a run for my tris

Arms [the look day]

love - had limited time today to get through it but did as much as time allowed. so good.

Steel-Plated Chest

Eléna

Simply Back Day

did not wanna workout today, but glad i did!

Nikki

Leg [Quad Vibes]

Back Widen Squeeze yo SHIT

the ab section was beautiful - loved it. this whole workout was deep asF. burnville.

A-Typical Chest Day

what the… BRUH I AM WEAK. bout crawled out the gym. this was so good. so hard.

Leg [Base Vibes]

New fave - such a good arm pump 💪🏼🔥

Arm Day: Pump & Destroy

Anna

excellent - workout felt powerful. finished up with 10 min on stair master.

This was tough but huge power 🔥🔥🔥🔥

Valeria

Loved the variation in this - and the ab work for summer prep 😏🔥

Chest Cheat Code 🔥

Loadout: Lower Body

My back definitely looks and feels the best!

Louis

Double XX Back

shoulders and arms are dead in the best way

Still crushing it, added an incline walk to the end for fun.

Ruby

Ground Zero [Legs]

Natalia

Emerson

Arms [From IG]

X-Rated Back

These new workouts have been 🔥🔥🔥

Proud [Chest] + V-Lines

Added a bug set of abs to the end and 16 min incline treadmill. I plan on not being able to walk tomorrow.

You outdid yourself with this one. So much fun and just what I needed for my tight hips.

[Activation] Leg Day

This heartache really took its toll time to get back it 💪🏽

Love when I take time for an intentional workout and this one was perfect!

Not bad for a post break up work out 🧰 is ⛽⛽⛽

Shoulder from IG

I don't think she is watching anymore but back day best day

She’s Watching Back Day 🥵

Momo… split and hinge? 🔥😭 loved and hated it deeply and absolutely needed this beasty workout.

Juicy Chesties

Community

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