Name: Playbook - Morgan Olson - Vascular Arm Situation
Uploaded: 2024-01-21T02:10:12.007Z
Duration: 60 min
Description: Vascular Arm Situation

Diana

Awesome. Loved the variation and got such a good pump the whole way through

Emily Keith

Feeling my arms getting stronger and stronger.

Ever Stokes

Kimberly

Indigo

Bekki

Fetch

Nicol

This might be my fav workout of all time. 🔥💪🏼

Kallie 

Absolute best. I’m fluffy and numb. 😂🤘🏼

Kacy

Daisha

I loved it so much wow 😩🤦🏽‍♂️now off to chipotle lol

Amari Mallette

Nicole

I need help driving home today 🤩!!! Awesome!!!

Dustie

Gaby

My forearms feel like they are going to burst!

Mads

Rebecca

Amber Lawrence

INCREDIBLE workout. Best one thus far, pump was freaky

Steph

Killer arm pump. Add 10 min incline walking if you have time at the end.

GOAL
Extreme resistance to build those triceps 

DETAILS
1. Stagger your legs in lunge stance. 
2. Grab a rope overhead. 
3. Keep elbows close to head. 
4. Extend up by squeezing your triceps. 
5. Flex wrists out. 
6. Exhale and keep a proud chest. 

Pro tip: go light until you feel slow and controlled reps. 

If you experience pain, do regular rope push downs. 

CUES
- Proud Chest
- Elbows Close

Overhead rope extension

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

Blood Flow

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

DETAILS
1. Grab those dumbbells in each hand, 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. Twist your palm face down. 
3. Begin to curl the weight up, only hinging at the elbow.
4. Use your spidey focus to keep the elbow directly below the shoulder and not letting that fucker 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

Reverse Spider Curls

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

DETAILS
1. Grab those dumbbells in each hand, 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. 
3. Begin to curl the weight up, only hinging at the elbow.
4. Use your spidey focus to keep the elbow directly below the shoulder and not letting that fucker 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

Spider Curls

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

Vein Work

GOAL
Triceps bigger than her boyfriends #KickBack 

DETAILS
1. Hinge at the hip. 
2. Square up to a cable with no handle. 
3. Get a 90 degree bend in elbow. 
4. Squeeze your back and shoulder blades together. 
5. Kickback by squeezing your tricep and flexing from the pinky. 
6. Squeeze. 
7. Lower back to 90. 

CUES
- Proud Chest
- Hinge Over 
- Pinky Flex

Bent Over Tricep Kickback

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

Pump Work

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

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
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
Strengthen the oblique abs for v-lines baby

DETAILS
1. Don't let yourself swing around. Slow and controlled is the name of the game.
2. Jump up and hold onto to a bar. Retract your shoulders and externally rotate that shit. 
3. Rotate hips to side and push hips forward.
4. Begin the rep by crunching the ribs to hips with bent knees. 
5. Actively crunch your abs while keeping your hips under your shoulders, don't let the hips tuck back behind your body. 
6. On the descent, control the negative and pray to the ab Gods to power you through at least 7 reps. 

CUES
- Knees Slightly Apart
- Control Descent
- Exhale on Crunch
- Hips In Line With Body
- Crunch Belly Button In

Hanging Oblique Knee Tucks

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

Vascular Arm Situation

Charlie

I was craving tearing my arms apart….this did the trick😂🔥

Annamaria

Ashley 

Arms and Abs 🔥🔥🔥

Erin

yangBAE

Summer Shredded Arms and Abs 😉

Rascal

Nancy

Arms and Abs Killer 🔥

Angela

Yooooo 🔥🔥🔥 that arm pump is blessed!

Breen

My go-to vacation workout, easy and to the point! Love hitting arms while away!!

Arms and Abs 🦾

Amazing workout! Arms and abs are done!! 🔥💪

Mandy

Bunny 🐰❤️

Sandra

Arm and Abs Baby! 😜💪🏼

BRB… gonna go back to the gym to pick up my arms. 🫠

Francesca Nella

Whewww the workout i needed 💪🏽❤️

T.green

Arms & Turtle Shell Abs 🐢

Vascular Arm Builder 🦾

James

Becca

🔥 Full Throttle Arms

Alaina Loguidice

EPIC Arm Pump

Mika

Mass Builder Arms & Abs 💪🏼

Judith

Steff

Swole Arms & 6-Pack Abs

Ashley

Katherine

Louis

Arms & Abs Burner 🔥🔥🔥

Always a favorite. Every time, without disappointment!

Massive Arm & Ab Pump

Personal Fav Arm Pump

I love clusters. Peanut Clusters. Pecan Clusters. I thought a Cluster Set sounded cute. But they clearly come from the same family as burpees and Bulgarian split squats. BUT my goodness did they work my arms in the best way. Big fan of this workout. I am PUMPED and then some.

August

Cluster Sets for Massive Biceps 🔥

Veridiana

Swapped out cable crunches for the ab roller and dip bar leg raises to do this at home. Feeling the burn 💪🏽💪🏽💪🏽

Stephanie

Jess

Dumbbell Pump 🦾

Arm Isolation 🔥

Always a great arm pump and this one targeted the triceps like crazy!!

HEAVY Arms 🔥🦾

Jenna

Major Supersets 🔥

Iuliia

BIG Arms & Ab Workout 🦾

Deb Livingston

Arms and Abs 😝 💪🏼

Wow! This is totally a burn! 🔥🔥🔥

Arms and Abs 😈

Salsa

Woo hoo!!! This is awesome! I feel great!

Amazing session ready for tomorrow 😊😊

Raine

Arm and Abs 🦾🔥

If it ain't your IG post making me thirsty it's your routines 😜

Good. Had to make due with home equipment but it was a good work out post bike ride

Angelo

Arms and Abs

Arms and Shredded Abs 😈

Dania

I love this workout! My arms feel amazing 🤩

Sophia

Arms and Abs Shredded!

Arms and abs are burning!🔥🔥💪🏻💪🏻

Maurice

Arms and Abs 😎

Woo hoo!!! Arm pumped is real!! 🔥🔥🔥💪🏻💪🏻💪🏻

Shania

Arms And Abs Shredder! 😏

This was one of the best!!!💪🏻💪🏻🔥✌🏻✌🏻

Still bulking like Buster even after a week off. Arms getting big AF…

Shredded Arms and Abs 😈

Best workout indeed!!🔥💪🏻💪🏻

Loved this one! Got the best pump 💪🏼

Kendra

Best Arms and Abs Workout! 🙌🦾

Love working out with ya'!! 😍😍🤩🤩

Émilie Véronneau

Umm yeah so definitely not coordinated enough for those TRX skull crushers 🤣

Arms and Abs 🤙

Wow. Hardest momo yet. Pump is off the charts!

Elise

Let's go for more... 🏋‍♂️🤸‍♂️

Arms and Abs Summer Ready! 🏝

I can feel my abs burning!🔥🔥💪🏻💪🏻

Joselyne

Arms and Abs 😜

Burning!🔥🔥🔥💪🏻💪🏻💪🏻

Carmine Oceano

Kasey

Always feeling the pump on this one!💪🏻🔥🔥🔥

This workout gave me a great arm and ab pump!💪 I feel so energized to start my day now!❤️

Rebekah

Dominika

Gonna rip the sleeves on my shirt today! New favorite arm pump!

Kelly Backes

Nikki

Great arm workout! Going to feel this tomorrow!🔥🔥🔥

Massive Arm Builder 🦾🔥

Hand slipped! 5 stars🔥🔥🔥 This one is literally saved in my favorites!

Kris

I’m absolutely in love with my body, and I have never once felt this euphoric. Thanks Momo!

This workout is 🔥🔥✌🏻💪🏻💪🏻

Arms + Ab Pump

Robyn

Felt great, biceps def gonna feel it tomorrow!

Arms + Abs

This was a good workout to add to another one. This time, I followed a leg workout from the fighter feed with this one. I feel great!

Arms + 6-Pack Builder

Arm + Ab Builder 💪🏼❤️‍🔥

We done!!! I’m going to do this again💪🏻

Took the wife. Divorce proceedings may be filed... she vows to get me back for this bwahaha.

Kate

Amazing! I could really feel it hit my arm muscles, gonna be sore tmr for sure 🦾

Alexis

One of the best arm workout!💪🏻💪🏻💪🏻🔥🔥🔥

Fav Arm Day Yet!! 💪🏼

Carolina

My arms were left shaking, just what I needed 💪🏼

Vascularity Maker

Angie

My arms were cactus after the first 2 exercises! Feeling strong (and shakey. Good shakey) 💪💪

Vascular Arm Situation

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