Name: Playbook - Morgan Olson - Massive Shoulder Pump
Uploaded: 2026-06-04T14:17:22.409Z
Duration: 65 min
Description: Massive Shoulder Pump

Louis

Luana

Great shoulder burn from start to finish… shoulder goals unlocked 💪🏽

Izzy  Rivera

I got 60 bench press reps but then was shot and had to do knee push ups lol 💀

Ashley

For the bench, do max reps at just the barbell. Aim for 30+ hehe…if it’s too heavy for those type of reps, then grab a pair of 10 lb dumbbells and go max reps.

The target to beat is 54 😏 lmk your reps

GOAL
Shoulder stability + builder 

DETAILS 
1. Sit, shoulders back, proud chest. 
2. Elbows slightly in front of body, squeeze shoulder blades.
3. Press up. 
4. SLOW the way down. Control and make a 90 degree angle. 
5. Press again. 

Pro-tip: keep forearms vertical. 

CUES
- Proud Chest
- Look Up
- Slow + Controlled

Dumbbell Shoulder 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

Start Em Strong

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
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
Get some shape to your upper body and improve your shoulder function 

DETAILS
1. Knees are slightly bent, hand grip can vary but usually right inside the shoulder is optimal. 
2. With the weight at your hips, begin pulling by leading with your elbows. Get the elbows up towards your ears and the weight will follow.
3. Keep the weight close to your body. 
4. As you pull, you can shrug up to target the traps as well. 
Pro-Tip: I prefer not wrapping my thumb around the bar aka less internal rotation.

CUES
- Shrug Up 
- Squeeze Up
- Knees Slightly Bent
- Chest Up

Dumbbell Upright Row

Circuit

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
Athletic advantage, injury prevention and oblique shredder

DETAILS
1. Set up a cable to the lowest height [note you can also set to shoulder height or above for other angles]. 
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

Quick Volume

DETAILS
1. Retract your shoulder blades down into the bench and back towards your hips. Barbell can be used for leverage to get into this position. Think of trying to get your shoulders and hips to touch each other.
2. Legs are in a squat stance with your heels firmly planted on the ground. Squeeze the ass a little.
3. Grab the bar with the desired width and wrists neutral. 
4. Big breath and unrack the barbell.
5. Bring the barbell over your nips. 
6. Externally rotate and try to break the bar with your hands to activate your lats.
7. Lower the bar to below your sports bra. This is a very important position you have to nail.
8. Bar is BELOW your sports bra, and your elbows are tightly screwed in at a 45 degree angle.
9. With the bar touching your chest, drive up to finish the rep. Pause is optional.
10. Drive straight up or slightly back towards the rack, whichever feels stronger and more natural. 
11. Finish the rep with straight arms, with shoulder blades still retracted.

Barbell Bench Press

GOAL
Develop that pressing strength aka chest, shoulders, triceps, and abs. Wow yep, abs #AbsinEverything

DETAILS
1. Keep a straight line from head to toe, abs tight and knees straight.
2. Gradually bring your chest to the floor, then press the floor away to return to your starting position.
3. Don't drop your neck, you aren't bobbing for apples. You are dominating some good shit. 

Pro-Tip: Elbow mechanics is key, keep them either close to the ribs or a few inches away from your ribs. 

CUES
- Plank Position
- Elbows Go Back
- Feet Together
- Elbow 45 degrees Away from Body

Push Up

GOAL 
Build some killer obliques with this one. These can help with the "V" that everyone is obsessed with, but can also add a little width to your sides so find the balance you want.

DETAILS
1. Feet are shoulder width apart, posture is perfect and upright. Butt n gut squeezed. 
2. With a dumbbell in one hand. Bend to that side. Pretend you're a lil organic, frosted pastry in a toaster. Don't bend back or forward because your golden skin will get burned. 
3. As you're bending to the side, don't push the hips to the side either. Everything is stationary, just the torso is compressed. You are not wiggling those hips. 
4. Return to starting position and repeat each side.

CUES
- Squeeze Ass
- Don't Get Burned
- Hips In Place
- Posture is Upright AF
- Ribs Tucked

Side Bends

Max Out

Massive Shoulder Pump

Kallie

Another One [Arms + Abs]

Regina

Back Blitz

Mads

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

Melody

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!

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.

Massive Shoulder Pump

Community

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