Name: Playbook - Morgan Olson - W1/D3 Pumped Chest Day 🔥
Uploaded: 2024-01-21T02:10:11.433Z
Duration: 70 min
Description: W1/D3 Pumped Chest Day 🔥

Elise

That was an amazing workout! Each chest/shoulder workout I do, I get stronger and stronger! Thanks, Morgan!!

Mandy

Sandra

Carol

Holy smokes that was particularly intense 🥵🔥

Rosalba

Red McWhorter

Naomi

Kysha

Natasha

Sarah

Laura

Nicol

Fired up with this bad boi 🖤🖤🖤🫠

Tania

Rebekah

DB fighter #3 is more intense than the first 2 rounds! Lovin it!

Dude, you legit trying to kill me now. I was so fatigued by the end of it I could barely put my weights away….my 5lb weights 😂🙈 can’t wait for the next one!! 🔥 why are we this kind of crazy!?

stefani

Muge

Another day done and what a great way to end it!💪

Louis

Mads

Feels good to be back on the program again 😎

Talena

Monika

Diana

Sarah Macon

Deficit push-ups after all that workout was super hard 🥵

Jess

Really fun workout! One small area where I was confused: with the alternating db bench press, are the reps total, or per arm?

gillian

Brittany

Camilla

Kylie

Ryan

Liking the previews and the specific warm ups

My wife and I are toasted. That was a tough one! Closer to 80min for us

Stephanie

Warm Up 
1: incline wide push ups 
2: Arm Swings - 30 sec rest


Workout 

A1: DB Bench Press 15, 12, 10 , 8, 8+f 75 sec rest

B1: DB Arnorld Press   15 , 12, 10 , 8 
B2: DB Chest Flys   4 x 12 - 1 min rest

C1) Single arm chest press   3 x 10
C2) Hex Press   3 x 10 - 1 min rest

Shoulder Sculptor tri set 
1) DB front raises 
2) DB Lateral Raise 
3) DB Over Rear Delt Flys - 1 min rest

E1) deficit weighted push ups 3xf  1 min rest

GOAL 
Target your upper chest and upper back for ultimate confident posture and proud chest 

1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
2. Place your hands on the bar, with your hands wider than shoulder width.
3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. 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 
- Proud Chest 
- Externally Rotate Shoulders 
- Squeeze Between Shoulder Blades

Incline Wide Push Up

GOAL
My favorite warm up exercise for shoulder joint space and stretching the chest

DETAILS
1. Stand.
2. Swing the arms using momentum.
3. Stretch the chest as the arms open up.
4. Position thumbs back towards each other for external rotation and better stretching.

CUES
- Thumbs Out
- Swing 
- Get Groovy with It

Arm Swings

Warm up

GOAL
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are 45 degrees angle your body and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral

Dumbbell Bench Press ( last set 8, drop and go to failure)

GOAL
Dumbbell press with rotation 

1. With back on bench, get a proud chest and lock in the dumbbells with elbows at 45 degrees from your body.
2. With an underhand position, begin to press the dumbbells overhead while rotating your shoulders internally. 
3. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. 
4. Lower slow, pause and press to repeat. 

CUES
- Proud Chest
- Strong Press 
- Slow Negative

Incline Bench Arnold Press

GOAL
Controlled overloaded chest stretch to tighten boobs and decrease armpit fat 

DETAILS 
1. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
2. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
3. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
4. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

CUES
- Proud Chest 
- Squeeze Chest to Initiate 
- Slightly Bend Elbows

Dumbbell Flys

Superset 1

GOAL
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are 45 degrees angle your body and you got that right triangle in yo elbow. 
5. Keep one arm extended. Lower slowly on one side, control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the chest.  
7. Wrist is directly over elbow. And wrist is neutral.
8. Alternate arms. 

CUES
- Heels Grounded
-Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral

Alternating Dumbbell Bench Press

GOAL
Tricep crusher in a pressing movement 

DETAILS
1. Lay on a bench. 
2. Squeeze shoulder blades back and down.
3. Bring the weights together and at the top. 
4. Push them together, squeeze your chest as hard as you can. 
5. Lower slowly by pushing elbows down towards our hips. 
6. Squeeze your triceps to press up 

CUES
- Lower Weights Below Nipple Line
- Elbows Close to Ribs
- Elbows Towards Hips

Hex Press

Superset 2

GOAL
Isolate the front deltoid and build those babies to have density to create a rounded, sculpted look 

DETAILS

1. Start with the dumbbells at the hip and raise to eye level. 
2. Keep shoulder blades retracted with a proud chest. 
3. Slow and controlled. Really think about flexing the shoulder and not overpowering with the pec or trap. #Contract

CUES
- Proud Chest
- Don't Shrug Up
- Breathe
- Grunt

Dumbbell Front Raises

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego. 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away 
- Tuck Your Ribs

Dumbbell Lateral Raises

GOAL
Refine your mid-trap and rear delts for healthier shoulders than Dr. Oz

DETAILS
1. Hinging at the hip or what have you, get your spine rigid and neutral. Chin tucked.
2. Begin by squeezing your shoulder blades down towards your hips. 
3. Contract the shoulder blades together and squeeze to full range to extend the weight. 
4. Fly away birdy. Slow and controlled.
Pro-Tip: Don't relax your chest if you have a support, think of resisting the pad or your knees and pulling everything back to tighten your erectors, scaps, and mid back up. 

CUES
- Rigid, Extended Spine
- Pinch Shoulders Back & Down
- Chest Angled Up

Bent Over Rear Delt Flys

Shoulder sculptor tri set

GOAL
Overload the chest with an extra stretch and weight 

DETAILS
1. Place hands on a couple of weight plates.
2. Add a weight plate to your back or do bodyweight.
3. Begin in the bottom of you push up.
4. Tighten up your body, squeeze your butt and crunch your abs.
5. Press up in one motion. 
6. Exhale and return to the ground to rest your chest. Repeat. 
 Note: If this is too difficult, do bodyweight worm push ups on the deficit.

CUES
- Squeeze Butt
- Strong Press
- Exhale 
- Externally Rotate  
- Neck in Line with Spine

Deficit Weighted Push Up ( all sets to failure )

W1/D3 Pumped Chest Day 🔥

Rarielle

Swan

W1/D1 Massive Back Day

Christine

Jules

Angelana

W1/D2 Posterior Chain Gains 🦵🏼

W1/D4 Arms + Abs Chiseler 🦾

Alyssa

Burpees are just ruuudeeee😜🦾🔥🔥🔥🔥

W1/D5 Full Body Demolition

The last exercise has the wrong instructions

Careen

OMG! That superset 3 was amazing!! My back was on fire!!

W2/D1 Massive Back Pump 💪🏼

W2/D2 Leg Cuts 🔥

Porsche

W2/D3 Chest + Shoulder Striation Maker 🔥

Late nights early mornings! Let’s Go!!! 🔥💪🏾

W2/D4 Arms + Abs *Beach Muscles* 🏖

ok.. starting to understand the TGUs. fun workout!

W2/D5 Full body

Felt so good!!! The boxing at the end was great! Haven't done that in a long while!!!

W3/D1 Big Back Day 🔥

W3/D2 Leg Shredder

good one! definitely getting stronger from these workouts. 💪🏽 🙏🏼

W3/D3 Chest Poppin Pump 🔥

That felt like a full body day🥵 pump was sooooo good!

Had to condense this workout a little. Only had 25 minutes to get my workout in! Got it done!!!

W1/D3 Pumped Chest Day 🔥

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