Name: Playbook - Morgan Olson - W1/D4 Arms + Abs Chiseler 🦾
Uploaded: 2024-01-21T02:10:11.449Z
Duration: 70 min
Description: W1/D4 Arms + Abs Chiseler 🦾

Mandy

Sandra

Naomi

Sarah

Kysha

Natasha

Didn’t think I could get a pump this good at the end of the day! But as always, Momo comes through with the best workouts 💪🏼

Mads

Consistently kicking my ass bro 🙌🔥🔥🤪

Rebekah

I’m dead but yet alive and look freaking awesome 💪🏾💪🏾

DeeMo

Toni 

Katie

Crushed this one and upped my intensity back for more tmrws 💥👊😎

Skylar

Holy crap!! Those side lying tricep push up were insane!! I love this fighter program!!

I can see my progress from the previous fighter programs paying off! This workout felt great!

Rachel

Louis

Tania

I ❤️ arms/abs days! Those hollow holds though. 🥵

JT Tilton

Mm mm, love seeing those muscles and veins pop! Thanks!

My soul is hollow after those hollow holds!

💪🏻💪🏻💪🏻💪🏻💪🏻👍🏻👍🏻👍🏻

Monika

Ginou Lotus

Kylie

Brittany

I had the hardest time figuring out the side triceps push-ups. 🤷‍♀️

Jess

Kendra

Sara

Sierra

My first time doing dumbell wood chops. The weight plus full body/cardio 💀⚰️⚱️🌳

Stacey Superstix

Camilla

Diana

Warm Up 
1:  Plank Ups   2 x 10 
2: side lying tricep push up  2 x 10 
3: Wrist to knee  2 x 20 - 30 sec rest

Workout 

A1) DB seated Bicep Curls   4x 20, 15, 15, 10 + f
A2) DB Tricep kick back   4 x 12 , 12, 10 , 10
- 1 min rest 
B1) DB Skull Crushers  4x 15, 12, 12, 10
B2) DB Alternating Hammer Curls  4x 15, 12, 10, 10
- 1 min rest 
C1) DB wood Chops     3 x 10 each side
C2) Hollow hold    3 x 30 sec - 1min rest

D1) Dips on bench  3 x 15 , 12 , F 
D2) Across the Chest Curls  3 x 8
45 sec rest

GOAL
Refining your ab and shoulder stability

DETAILS
1. Starting in a perfect plank position on your elbows, press up to your hands by starting with one arm. 
2. Aim to minimize rocking of the spine and lower back.
3. Squeeze your butt and crunch your abs into your spine.
4. Lower back down gradually to elbows.
 CUES
- Squeeze Butt
- Crunch Abs
- Protract Shoulder Blades

Plank Ups

GOAL
Holy shit that is hard. Annihilate those arm muscles - swap for incline push ups or skull crushers if needed

DETAILS
1. Begin by laying in a side plank with your hips on the ground.
2. Bend the top leg and bottom leg is straight. 
3. Hug your bottom arm around your chest.
4. Press up with the upper arm. 
5. Extend, stabilize and then return slowly to the ground.

Reps are per side. 

CUES
- Press
- Exhale
- Slow Descent

Side Lying Tricep Push Ups

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

Warm up

GOAL
Sitting your ass down while doing the best thing on earth #Curling

DETAILS
1. Sit on a bench or chair. 
2. Shoulder are back. 
3. Squeeze from your bicep and push your elbow forward as you curl. 
4. Lower slowly. 
5. Burn out and you can do single arm curls until failure. 

CUES
- Proud Chest
- Squeeze Biceps

Seated Bicep Curl (drop on last set and go to failure)

GOAL
Squeeze those triceps until they look like horseshoes 

DETAILS
1. Lean over your knees.
2. Retract and depress your shoulder blades. 
3. Squeeze from your triceps to extend. 
4. Get an extra squeeze by thinking of extending the pinky towards the wrist. 
5. Come back to a right Triangle aka 90 degree bend. 

CUES
- Right Triangle 
- Proud Chest

Dumbbell Tricep Kickback

Superset 1

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

GOALS
Bicep builder that develops size and strength 

DETAILS
1. Stand tall with shoulder blades back and down.
2. Begin the curl by pushing the elbow forward and keeping the shoulder blade back.
3. Squeeze the bicep to curl the weight up just above the elbow.
4. Lower slow by actively pushing your elbow forward.
5. Repeat on the other side.
 CUES
- Elbow Forward
- Shoulder Blades Back
- Proud Chest 
- Squeeze Bicep

Alternating Hammer Curls

Superset 2

GOAL
Tighten that waist while working that full body for fat burning #Obliques #Cardio

DETAILS
1. Stand tall with a kettlebell, dumbbells, plate, or bag of rice.
2. Chest is proud, have object to the side of your body.
3. With feet underneath hips, begin to squat by keeping the chest up and hips back.
4. Stand by extending the legs and crunching the abs to rotate the object. 
5. Keep arms slightly bent throughout full movement.

Pro-Tips: Ribs are tucked and you compress/crunch your abs a little.

CUES
- Squeeze Butt
- Rotate Torso
- Tuck Ribs

Dumbbell Wood Chop

GOAL
Build ab strength relative to your body weight 

1. Lie down flat on your back and contract the abs, pulling the belly button towards the floor. The arms and legs should be held straight out from the body with hands and toes pointed.
2. Slowly raise shoulders and legs from the ground. The arms and head should be raised along with the shoulders. The lower back must remain in contact with the floor.
3. The goal is to find the lowest position that you can hold the arms and legs, without them touching the floor and without breaking lower back contact (the point at which the lower back begins to arch from the ground).

CUES
- Point Toes
- Hollow Rock 
- Crunch Belly Button into Spine

Hollow Rock Hold

Superset 3

Load the triceps and work shoulder blade protraction with minimal equipment 

1. With a bench or couch behind you, have hands at shoulder width, with finger tips away from your body.
2. The legs will be extended forward on top of the other bench. 
3. Slowly lower your body into the right triangle with shoulder blades retracted. 
4. Using your triceps to bring your torso up again. 
5. Create space between your shoulders and ears at the top of the movement. 
6. Repeat. 

CUES
- Right Triangle 
- Squeeze Triceps
- Proud Chest

Bench Dips

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

Superset 4

W1/D4 Arms + Abs Chiseler 🦾

Rarielle

Swan

W1/D1 Massive Back Day

Christine

Jules

Angelana

W1/D2 Posterior Chain Gains 🦵🏼

Elise

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

W1/D4 Arms + Abs Chiseler 🦾

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