Name: Playbook - Morgan Olson - Vascularity Maker
Uploaded: 2024-01-21T02:10:11.971Z
Duration: 65 min
Description: Vascularity Maker

Louis

Carolina

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

🥵🥵🥵 an awesome bday workout 🥳🥳

Annamaria

Nicole

Mads

Megan

Ashley

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 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
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
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

Pump II

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. 

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
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

Concentration Station

GOAL
Get in a stacked position and build some shoulder and oblique strength 

DETAILS
1. Position your feet stacked on top of each other.
2. Elbow is under your shoulder and forearm is resting on the floor. 
3. Contract your core and raise your hips until your body is in a straight line from head to toe. Don't let the hips drop.
4. Hold until you forget where you are. 
5. Switch sides. 

CUES
- Elbows Under Your Shoulder
- Squeeze Butt
- Shoulder's Stacked Over Each Other

Side Plank

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 Egyptian strength glistening through your triceps, abs and shoulders #BadJoke
 DETAILS
1. Get in a plank position, but on your elbows. Place elbows directly under shoulders. 
2. Squeeze your ass and crunch your abs into your spine. 
3. Begin by pressing up to hands. Can lift the hips first to initiate movement.
4. Lower slowly.
5. Note - to make this easier, position elbows in front of shoulders. 

CUES
- Squeeze Butt
- Crunch Abs into Spine
- Lower Slow

Sphinx Push Up

Core Crusher

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

Treadmill incline walk

Vascularity Maker

Charlie

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

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 🐢

Diana

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

Katherine

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

Amber Lawrence

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

Ever Stokes

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

Vascular Arm Situation

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!! 💪🏼

Angie

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

Vascularity Maker

Community

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