Name: Playbook - Morgan Olson - Swollen Arms
Uploaded: 2026-06-04T14:17:21.872Z
Duration: 70 min
Description: Swollen Arms

For the calf raises, do 7,7,7 then 5,5,5 of straight/in/out toes.

GOAL
Hammer the forearms + biceps at the same time 

DETAILS
1. Proud chest. 
2. Squeeze biceps with palms up. 
3. Turn dumbbell at top of movement. 
4. Lower slowly. Pushing the elbow forward. 
5. Slow and controlled. 

CUES
- Elbow Forward
- Shoulders Back
- Squeeze Bicep

Dumbbell Zottman Curl

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

DETAILS

1. Lay on a an incline 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

Incline Dumbbell Skull Crushers

Arm Shred

GOAL Target short head of the bicep for that width + peak — aka arms that actually fill out a T-shirt.

DETAILS
1. Sit down on a flat bench with the EZ bar in hand, palms up [supinated grip], resting the bar across your thighs.
2. Get a proud chest proud with shoulders rolled back. 
3. Curl the bar up while keeping your elbows glued to your sides — don’t let them drift forward.
4. Focus on squeezing the biceps hard at the top, then control the way down like you’re resisting temptation.
5. Keep tension — don’t let the bar rest fully back on your thighs between reps.

CUES
- Elbows Pinned
- Proud Chest
- Squeeze at the Top
- Control the Drop

EZ-Bar Lap Curl

GOAL
Tricep sculptor…just keep those elbows in place 

DETAILS
1. Lay on a flat or incline bench, with an EZ-Curl bar in your hands.
2. Grab the EZ-Curl bar and extend overhead. With elbows by chin, lower the bar slowly to behind forehead.
3. Squeeze your triceps to extend the weight up. 
4. Keep your elbows and shoulders in place. 
5. Pause at top and then repeat. 

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

EZ Bar Skull Crushers

Overload

GOAL
Light up all three heads of the triceps for that horseshoe shape and sleeve-popping arms.

DETAILS

1. Attach a V-bar to a high pulley cable machine.
2. Slight lean forward with a proud chest and hips hinged slightly back. 
3. Push the bar down until your arms are fully extended — don’t just go through the motion, drive through the bar.
4. Squeeze hard at the bottom, then bring it back up slow and controlled, stopping just before your forearms hit 90° — keep tension.

CUES

- Right Triangle
- Proud Chest
- Full Extension

V-Bar Pushdown

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

Heavy Curls n Cables

GOAL
So much concentration required on these you're going to be feeling like Yoda. No dilution needed. Lock in your elbow to prevent shoulder movement and just use that bicep #UseTheForce

DETAILS
1. With a dumbbell, sit down, and lock your elbow on the inside of your knee. 
2. Position your shoulder directly over your locked in elbow.
3. Begin rep by squeezing your bicep, only the forearm moves. 
4. Finish the rep with the dumbbell just above the middle of your bicep. 

Reps are per arm. 

Pro-Tips: Your chest can be tilted up more or level, whatever feels good. 

CUES

- Lock in Elbow
- Relax Shoulder
- Dead Hang
- Squeeze Hard at the End
- Sell Tickets to Gun Show

Concentration Curl

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

Isolation Initiation

GOAL
Anti-cankle life - I got thick ankles so I need to do extra. 

DETAILS
1. Stand tall with appropriate weight.
2. Hang heels on edge of platform. 
3. Begin by fully stretching the heel down.
4. Pause. Squeeze calves up to raise on tippy toes. 
5. Slowly lower to full stretch. Repeat. 
6. Do pulse reps to hit failure. 

CUES
- Full Stretch
- Exhale on Up

Standing Calf Raise [7 straight, 7 in, 7 out]

GOAL
Cardio with retraction and leg drive. Welp, meet the Erg. 

DETAILS
1. Adjust the footpads to your foot size and adjust the damper depending on distance/desired resistance. The higher the number, the higher the resistance, thus the more meters rowed in a stroke.
2. Starting position, aka the catch has arms straight, upper body is leaning forward with shoulders in front of hips, shins are vertical and heels are raised as needed.
3. The drive - start by pressing with your legs. Once your shoulder pass your hips, arm row can finally be added.
4. The finish - Once knees are extended, upper body is leaning back slightly, and then you pull with your arms. 
5. Shoulders remain low and relaxed.
6. Extend your arms fully BEFORE leaning forward at the hips and breaking at the knees.
Pro-Tip: Timing is everything. Don't pull with the arms early on the drive. 

CUES
- Drive with Legs
- Back Neutral
- Extend Legs
- Pull to Belly Button
- Release Arms

Row Ergometer

Swollen Arms

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!

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.

Swollen Arms

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