Name: Playbook - Morgan Olson - Pumped Up Arms + Abs 💪🏼
Uploaded: 2022-04-30T23:02:02.331Z
Duration: 75 min
Description: Pumped Up Arms + Abs 💪🏼

Krist

Holy heck. The pump. The pump is real. My arms DONE. 🔥💪🏻

August

Ashley B.

My biceps are blasted, high reps felt great 🔥💪🏼

Mads

Hannah

Maurice

Daisha

It was a long a grueling workout but very good burn

Jordan

Mila

Got such a good burn from all the exercises and liked the variation. Reverse spider curls are definitely a new favourite 😁💪

Emily

Abreu

Hurt so good 😫🤝🏽🙏🏽💪🏽✨

Annamaria

That treadmill at the end is the cherry on top and kicks your ass!

JT Tilton

Mika

Beatrice

Salsa

Tracy Steele

Shania Lynn

Ashley

Heather

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

Rope Curls

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

Arm Pump

Do standing reverse curl instead of on the bench.

GOAL
Use gravity and eliminate momentum to blast those muscle fibers to shreds #Shredz

DETAILS
1. Grab your EZ-bar, 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. Palm faces down. 
3. Begin to curl the weight up by squeezing the forearms + bicep, only hinging at the elbow.
4. Use your spidey focus to keep the elbow directly below the shoulder and not letting it 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

Ez Bar Reverse Spider Curl

GOAL
Concentrate those biceps to ultimate AK-47 status #CODlife

DETAILS
1. With an EZ curl bar in hands with hands just outside shoulder width, stand tall. 
2. Chest is upright. Begin by squeezing from biceps. 
3. Curl to just above 90 degrees. Squeeze. Then fully extend your arms.
4. Think of arcing away from you vs straight up. 

Pro-Tip: Don't ego lift this one. 

CUES
- Kegel Yo Biceps
- Shoulders Back
- Full Stretch

EZ Bar Curl

GOAL
Concentrate those biceps to ultimate AK-47 status #CODlife

DETAILS
1. With an EZ curl bar in hands with hands just inside shoulder width, stand tall. 
2. Chest is upright. Begin by squeezing from biceps. 
3. Curl to just above 90 degrees. Squeeze. Then fully extend your arms.
4. Think of arcing away from you vs straight up. 

Pro-Tip: Don't ego lift this one. 

CUES
- Kegel Yo Biceps
- Shoulders Back
- Full Stretch

Narrow Ez Bar Curl

Forearm Killer

GOAL
Tricep crusher 

DETAILS
1. Sitting on an upright bench or slightly upright, grab a dumbbell. 
2. Lower behind with elbows tucked. 
3. Squeeze triceps to raise. 
4. Slow negative, strong squeeze. 

CUES
- Elbows Close
- Stretch

Overhead Dumbbell Tricep Extension

GOAL
There are more modifications to this than there are girls on your phone. There's no "one way" to curl, just some key principles. 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 dumbbell just above elbow height and return to a fully stretched position. Hand can turn in at the bottom if pressure on the elbow is uncomfortable.  

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

Dumbbell Supine Curls

Hammer Curls

GOALS
Bicep builder that develops size and strength 

DETAILS
1. Stand tall with shoulder blades back and down.
2. Begin the curl by pushing the elbow forward and keeping the shoulder blade back.
3. Squeeze the bicep to curl the weight up just above the elbow.
4. Lower slow by actively pushing your elbow forward.
5. Repeat on the other side.
 CUES
- Elbow Forward
- Shoulder Blades Back
- Proud Chest 
- Squeeze Bicep

Alternating Hammer Curls

GOAL
Load your elbow and triceps to increase your lockout strength #ElbowStrength

DETAILS

1. Lay flat on a bench, with a dumbbell in each hand.
2. Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears.
3. Wrists are neutral and not getting broken by the weight.
4. You can either finish the rep fully or keep the elbow slightly bent and cycle back into the next rep. They both have their benefit. 

Note: you can do this on the floor if you don’t have a bench. 

CUES
- Elbows by Chin
- DB Comes to Forehead
- Wrists Neutral
- Be a Badass Cuz Most Guys Don't Even Do These

Dumbbell Skull Crushers

Pump

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

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

Ab Builder

GOAL
Low impact fat burner 

DETAILS
1. Set treadmill to a 8-12 incline and a 2.5-3.5 mph. 
2. Begin by walking with a talk chest. 
3. Don’t hold onto the handles. 

CUES
- Exhale 
- Watch Some YouTube

Pumped Up Arms + Abs 💪🏼

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Pumped Up Arms + Abs 💪🏼

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