Name: Playbook - Morgan Olson - Pumped Shoulder Work 💰
Uploaded: 2026-06-04T14:17:23.457Z
Duration: 65 min
Description: Pumped Shoulder Work 💰

Felix

Tishana

Sussn

My arms and shoulders are on 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥!!!!

August

Annamaria

Nasha

April

Rachel

Casey Reed

Cassie

Salsa

Naima

Anna

Roby

Went ALL THE WAY to failure today. Feeling it tomorrow will be fun!

Mads

Julia

Jules

Would’ve loved another shoulder focused exercise either instead of or in addition to the chest/shoulder exercise

Michelle

Kallie

Abri

Shoulders are feeling strong with this one!

Ashley

Melody

GOAL
Strong like bull [not recommended if you have neck issues/over dominant traps or bad posture. Swap for incline dumbbell press]

DETAILS
1. Proud chest, hands placed outside shoulder width. 
2. Get the forearm vertical by tucking your elbows and depressing your shoulder blades.  
3. Stiffen upper body. 
4. Drive with elbows up. 
5. As you press up, drive your head through the bar when it passes your forehead. 
6. Externally rotate aka show the armpits at the top. 
7. Exhale and lower slowly back to your chest. 
8. Complete 4 strict press and then 4 with a dip and drive. 

CUES
- Proud Chest
- Tuck Elbows
- Externally Rotate

Military Press to Push Press (4+4)

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

DETAILS
1. Stand tall, squeeze butt, tuck ribs. 
2. Externally rotate with dumbbells in hand, aka thumbs away from your body. 
3. Reach away from your body, moving from the shoulders. 
4. Don’t shrug. 
5. Come to top, avoiding a break in the posture. 
6. Lower slowly and repeat. 

CUES
- Proud Chest
- Thumbs Out

Dumbbell Around the World

Steel Chest

GOAL
Isolate the chest for confident posture #Hot

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 arms bent and elbows at a 45 degree angle from your chest. 
5. Squeeze from your chest to press. Not shrugging. 
6. Slowly release and lower back. Keeping elbows slightly bent and the tension in the chest.
7. Squeeze the chest to press the handles in line with your shoulders. 
7. Don’t overpower with your shoulders. Aka don’t shrug. 

CUES
- Proud Chest
- Sternum Up
- Externally Rotate
- Squeeze from Your Chest

Chest Cable Press

GOAL
Build + sculpt those shoulders

DETAILS 
1. Stand tall, squeeze butt, tuck ribs. 
2. Lateral raise up from shoulders, don’t shrug. 
3. Adduct weights in, moving from the shoulders. Try to protract slightly aka a rounding the shoulders. 
4. Abduct the weight out. 
5. If you’re shrugging thru the movement, lighten the weight. 
6. Go back to the beginning. 

CUES
- Protract Shoulder
- Arms Slightly Bent
- Slow + Controlled

Dumbbell Square Raises

Pump Work

GOAL
Overload the chest with an extra stretch and weight 

DETAILS
1. Place hands on a couple of weight plates.
2. Add a weight plate to your back or do bodyweight.
3. Begin in the bottom of you push up.
4. Tighten up your body, squeeze your butt and crunch your abs.
5. Press up in one motion. 
6. Exhale and return to the ground to rest your chest. Repeat. 
 Note: If this is too difficult, do bodyweight worm push ups on the deficit.

CUES
- Squeeze Butt
- Strong Press
- Exhale 
- Externally Rotate  
- Neck in Line with Spine

Deficit Weighted Push Up

Non-stop. Ultimate blood flow to abs for that 6-pack abs.

GOAL
6-pack body weight edition, just make sure to crunch your abs and not sit up with your neck #ProTips

DETAILS
1. Lay on your back with your knees bent.
2. Begin my crunching your abs into your spine with your wrists dragging up your quads.
3. Crunch up to raise your wrists up to the knees.
4. Move slow and work from the abs not momentum.

Wrist to Knees

GOAL
Lower ab shredder - lift with the abs, not the hips 

DETAILS
1. Lay with your legs straight up, point your toes like a ballerina and glue your lower back to the floor.
2. Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch. 
3. Mind muscle connect to your abs and crunch your abs to return to the starting position.

CUES
- Hollow Rock 
- Crunch Abs into Spine

Lying Leg Lifts

GOAL
Get those V-line obliques by looking like a weirdo #WorthIt

DETAILS
1. Lay on your back. 
2. Bend your knees and place heels far enough where you have a good range of motion on the movement.
3. Crunch your abs into your spine and slightly elevate the shoulders off the ground.
4. Straighten out your arms and begin by touching your ankle with one arm. 
5. Move slow and intentionally aim to contract the obliques. 
6. Repeat on the other side.

Ankle Biters

GOAL
V-lines baby 
 DETAILS
1. On your butt, bend your legs at the knees.
2. Get a proud upright chest. 
3. Twist your torso and punch through with the fist.
4. Hold the contraction for a second and move back to the starting position while breathing out. Repeat on the other sides.

CUES - Proud Chest
- Squeeze Abs
- Exhale on the Punch

Torso Twist

MoMo[Muscle] Ab Burner

GOAL
Calorie burner 

DETAILS
1. Either run on a hill, outside or on the treadmill.
2. Work on figure 4 form.
3. 90-degree bend in elbows.
4. Land on the balls of your feet. 
5. Avoid heel striking.

CUES
- Hand Goes from Face Cheek to Butt Cheek
- Pull the Heel to Butt
- Hamstring Curl Not Quad Extension

Pumped Shoulder Work 💰

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]

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

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.

Pumped Shoulder Work 💰

Community

More workouts from Morgan Olson