Name: Playbook - Morgan Olson - Swole Arms
Uploaded: 2024-01-21T02:10:11.439Z
Duration: 50 min
Description: Swole Arms

Jamie4030!

Sorry, pushed wrong button and can't undo it for some reason...

Charlie

Omg my first attempt at the Turkish getup was actually hilarious. 🤦‍♀️🤣
I'll work on that. 👩‍🎓😇

Rach

Kind of hard to get this one done in 45 minutes but I like it

Tyra

Some serious arm pump, holy cow! That was intense.

Nicole

Getting back at it after top surgery and this was exactly what need to get back at it

yangBAE

This was probably my favorite arm day! Perfect pump in a short time.

Mads

I see what you did there…30 sec rests!! 😳🥵

Fetch

Got fried in a great time frame! ❤️❤️

Amber Lawrence

Christi

Shannon

Miguel

💪🏽💪🏽💪🏽 arms are worms 🪱

Annamaria

Anna Crabtree

Lykie

Nice option for shorter but no less 🔥 days

Biceps tight...🔥🔥🔥  muscle failure achieved

Heather

Ginou Lotus

This one was tough! Could barely lift my arms afterward. But in a good way 😉

Cecily

Alaina Loguidice

I got way too many compliments due by this session 😜

Salsa

Alaina

Ashley

August

Went to total failure and dang it felt good

Talena

Taylor

Drop set each set of the preacher curl machine. 

Also do the ski erg if you have it instead of the row. Either that or air dyne.

GOAL
Shoulder and core stability of a tank to prevent injuries and aid in building healthy muscles

DETAILS
- Step 1: Roll onto your elbow.
- Step 2: Straighten the elbow out to 'post up'
- Step 3: Bend the straight leg
- Step 4: Sweep the bent leg underneath the same side hip
- Step 5: Move into a half kneeling position.
- Step 6: Stand up.
- Reverse that order to return to the starting position
- Reps are each side. 

CUES
- Move Slow & Deliberate 
- Don’t Look Away From the Weight
- Externally Rotate Shoulder

Kettlebell Turkish Get Up

Drop set last set.

On v bar, go light and think of squeezing from tricep.

GOAL
Triceps that scream strong

DETAILS
1. Proud chest. 
2. Push hips back slightly and lean torso forward at 30 degrees. 
3. Isolate elbows by pushing them forward and squeeze from you triceps to extend.
4. Keep elbows in place and repeat. 


CUES
- Right Triangle 
- Proud Chest

V-Bars Pushdown

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

Warm up

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

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

Curl Master

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

Hammer Curls

GOAL
This move will elevate every shirt you own. Making those arms irresistible to every human with eyes.

DETAILS
1. Grab a dumbbell in one hand. 
2. Stand tall, ribs tucked. Pretend your elbow is glued just outside your ribcage
3. Actively curl the weight across the chest, keeping the Right Triangle in your elbow. 
4. Think to push the weight back down with your tricep.
5. Repeat. Each rep squeeze that bicep like you're making lemonade. 

CUES
- Elbow Pinned to Rib
- Squeeze That Lemon
- Control Descent
- Wrist Neutral

Across the Chest 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

Pumped Up

GOAL
Isolate that elbow for bicep life 

DETAILS
1. Begin the rep with a supine and fully stretched arm. 
2. 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.

CUES
- Squeeze Bicep
- Exhale on the Pull

Preacher Curl Machine

GOAL 
Amazing, just amazing. Great way to overload the triceps, chest and shoulders while getting a lot of volume 

DETAILS 
1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. 
2. Place your hands next to one another on the bar.
3. Position your feet back from the bar with arms and body straight. This will be your starting position.
4. Keeping your body straight, lower your chest to the bar by bending the arms.
5. Return to the starting position by extending the elbows, pressing yourself back up.

CUES - Right Triangle 
- Squeeze from Triceps 
- Strong Plank Position

Incline Close Grip Push Ups

Finisher

Swole Arms

Euan Baker

Workout #2! Love the arm burn. Still working on a pull-up.

Emily

I wanted to slooowly crawl back into myself when I got to the air dyne 🤣

Alex

Full Body Shred + Accessory Work

Ernessa

Jess

Fat Burner HIIT Mix Up 🔥

ROMI

I can’t feel them but my calves could cut diamonds. The note to point your toes on the leg curls was clutch to hit the hamstrings.

Faxon

Love this quick pump! My legs are pumped!🦵🏻

Iuliia

Legs Pumper

Great workout for Hard 75. In saving this one.

Swan

4 Weeks off from a knee injury it's nice to be back

Push Day 💪🏼

Deload Back Day

Deload Arms + Abs

Dani O

Definitely got in more than a light pump!

Full Body Light Pump 🔥

Corin

taylor

Shakey Leg Day

arianne

Kelly

Chest Shredder

Naomi

Bulletproof Back

Ever Stokes

Deload Push

Quick but intense. Pushed myself to bigger limits. Never had air squats hurt so bad - after I already killed my quads lol.

Sara

Deload Legs

Sarah

Tried to make those db treadmill walks work bc it looks kinda badass.. but god that was so irritating and uncomfortable to try and safely set up 😭 probably never again lol. Rest was 🥵 tho

Swole Arms

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