Name: Playbook - Morgan Olson - W2/D3 Bulletproof Chest 🧱
Uploaded: 2024-01-21T02:10:11.528Z
Duration: 90 min
Description: W2/D3 Bulletproof Chest 🧱

My arms are wrecked 🥵 shaking as I leave the gym hahah

Alexis

first day back from being sick for a week . time to build my strength back up!

chenise

Wasnt feeling like this was challenging me enough compared to the health is wealth challenge, so i decided to do 15 minutes of sprints at the end🤘🏻

Jessica

Mills

Shoulders destroyed and I didn’t even do all the sets 🥵

Kendra H

Louis

aikku

Candace

Debbie

Sam ONeil

Emily

Fede

Ayla

I don’t know why this is so much harder the second time around! I’m beat

Makala

Nora

i couldn’t do my cardio cause i got called into work but it was a killer workout nonetheless! 🤩

Ashley

Jess

Elmaz

Mariah

This pump made my arms feel like they were gonna pop! Straight 🔥 workout!

My pump is unreal. Never felt like this before!

Crys

Caroline

Micah

I was seriously intimidated by the amount of exercises, but I’m glad I got them done! That was intense!

Djé

Some addition of core added a little variety and helped me push myself more on all the upper body work but other wise 👏🏼

Erin

That was great! I was happy to not need assistance for my dips and I forced myself to do those 10 push ups. I also replaced the cardio with the elliptical and added some abs.

Reece

Hayley

Kadyn

Chloe

Jack

Really liked this one today 🏋️‍♀️

Mckenna

Daphne Hart

Anikka Hernandez 

Chauncia Anderson

Kate

Love the workouts! I just feel like I’ve been training the same muscle groups multiple days. I’m usually used to muscle groups once per week: legs/back/chest,abs, biceps/shoulders, triceps

Rachel

Hannah

Erika

Sabrina Espinoza

GOAL
Build a defined, started upper chest and shoulder to look stronger, more defined with confident posture 

1. Pick appropriate weight. The heavier, the easier. 
2. Extend arms at top to begin. 
3. Initiate by pushing the chest forward. 
4. Hit the right triangle and squeeze the chest and triceps to rise. 

CUES
- Lean Chest Forward
- Right Triangle 
- Retract Shoulder Blades

Assisted Dips (last set drop set 6+12)

GOAL
Thoracic mobility + improve posture 

DETAILS
1. Begin on your hands and knees
2. Round your back, tuck your chin + squeeze your glutes 
3. Arch your back, look up + retract your shoulder blades 

CUES
- Focus on the Shoulder Blades
- Push Away from Floor
- Squeeze Shoulder Blades Back + Down

Cat Cow (10-12)

Superset

DETAILS
1. Retract your shoulder blades down into the bench and back towards your hips. Barbell can be used for leverage to get into this position. Think of trying to get your shoulders and hips to touch each other.
2. Legs are in a squat stance with your heels firmly planted on the ground. Squeeze the ass a little.
3. Grab the bar with the desired width and wrists neutral. 
4. Big breath and unrack the barbell.
5. Bring the barbell over your nips. 
6. Externally rotate and try to break the bar with your hands to activate your lats.
7. Lower the bar to below your sports bra. This is a very important position you have to nail.
8. Bar is BELOW your sports bra, and your elbows are tightly screwed in at a 45 degree angle.
9. With the bar touching your chest, drive up to finish the rep. Pause is optional.
10. Drive straight up or slightly back towards the rack, whichever feels stronger and more natural. 
11. Finish the rep with straight arms, with shoulder blades still retracted.

Barbell Bench Press (Find 5RM, drop set last set)

GOAL
Tricep & front delt builder

DETAILS
1. Proud chest & close grip on bar. 
2. Externally rotate. 
3. Squeeze between your shoulder blades as you lower the bar. 
4. Lower below sports bra or nipples with elbows close to body. 
5. Right triangle in elbow. 
6. Exhale and press up. 

CUES
- Proud Chest
- Externally Rotate 
- Right Triangle

Close Grip Bench Press

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 (drop set into Front Raises)

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 
Amazing, just amazing. Great way to overload the triceps, chest and shoulders while getting a lot of volume 

DETAILS 
1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. 
2. Place your hands next to one another on the bar.
3. Position your feet back from the bar with arms and body straight. 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 - Right Triangle 
- Squeeze from Triceps 
- Strong Plank Position

Incline Close Grip Push Ups (aim for 10)

Shredded Shoulders ☄️

GOAL
Upper back builder 

DETAILS 
1. Set chair height relatively high to keep shoulders in line with shoulders. 
2. Begin by relaxing shoulder blades forward.
3. Squeeze between shoulder blades to fly out. 
4. Depress shoulder blades. 
5. Go slow and controlled. 
6. Slowly return arms, keeping tension in mid back. 

CUES 
- Depress and Retract Shoulder Blades 
- Squeeze from Back 
- Externally Rotate

Reverse Pec Dec

GOAL
Tricep sculptor  

DETAILS
1. Stand upright. Hips slightly back, proud chest. 
2. Push elbows forward.  Squeeze the rope down and extend the wrists away from each other. 
3. Keep resistance out of chest by reaching the elbows forward. 

CUES
- Squeeze from Tricep
- Proud Chest
- Hips Back

Rope Pushdown (drop set 12+10)

Back and Tri’s

1. Box in place, throwing jabs, hooks and uppercuts.
2. Use your footwork and head movement to simulate dodging punches.

The Fighter Cheat Sheet: 
* 1-2 (Jab-Right cross) 
* 1-1-2 (Jab-Jab-Cross) 
* 1-2-3 (Jab-Cross-Left hook) 
* 1-2-3-2 (Jab-Cross-Hook-Cross) 
* 1-2-5-2 (Jab-Cross-Left uppercut-Cross) 
* 1-6-3-2 (Jab-Right uppercut-Left hook-Right hand) 
* 2-3-2 (Right cross-Left hook-Right cross)

Shadow Boxing

1. Wrap hands and wear 14-16 oz gloves.
2. Work through combos depending on experience level.
3. Do 10 repeats of a 1.
4. Then 10 of a 2.
5. Then 10 of a 1-2.
6. Then 10 of a 1-1-2.
7. Repeating and progressing as your experience increases.
8. Use your footwork and head movement to simulate dodging punches.
9. Work on hip connection to bag, neutral wrist, speed, and power.

The Fighter Cheat Sheet: 
* 1 (Jab)
* 2 (Right Cross)
* 1-2 (Jab-Right cross) 
* 1-1-2 (Jab-Jab-Cross) 
* 1-2-3 (Jab-Cross-Left hook) 
* 1-2-3-2 (Jab-Cross-Hook-Cross) 
* 1-2-5-2 (Jab-Cross-Left uppercut-Cross) 
* 1-6-3-2 (Jab-Right uppercut-Left hook-Right hand) 
* 2-3-2 (Right cross-Left hook-Right cross)

Heavy Bag Combos 🥊

W2/D3 Bulletproof Chest 🧱

Just started this all over again and dead again! 🔥🔥

Andrea

So good. The boxing set at the end was an awesome finisher.

Tonya

W1/D1 Fighter Legs 😈

Katie

Carmen

Jessie Wang

W1/D2 Back and Bi’s 🔥

W1/D3 Fighter Push 🦾

I am very humbled by this routine. 🥵🔥

Those cleans can be rough for us big yiddie peeps, but such a good work out. Might be crawling out after those burpees not gonna lie 🤣

W1/D4 Full Body Burner 🥵

Great workout, I am using a home gym so I do look up a lot of alternatives for resistance bands and depending on how I feel it is compared to the actual machine needed I add reps or sets as needed.

Arden

Boyyyyyy I bout damn near died at those sissy squats. You did your big one with this Morgan 😘🤌🏾

Tori

Workouts are great but depend on the gym you attend having a huge amount of kit and equipment. I couldn’t do half of this session unfortunately due to lack of equipment, and the gym I go to is pretty decent. Would be great to have alternative options for each exercise using different equipment. Thanks

Kate Bouchier-Hayes

W2/D1 Glute Builder 😏

Great workout as always. I've been lifting for more than 10 years and Morgan's workouts are always challenging!

Miel

W2/D2 Fighter Flex 💪🏼

Mads

W2/D4 Full Bod 🤬

How do I walk out of the gym with my legs wrecked like this? 🥵😂

W3/D1 Shredded Legs 🦵🏼

Have to modify everything due to an injury so just doing as much as I can right now.

Tommy

W3/D2 Fighter Pull 🤘🏼

Had to go lighter today due to a sore shoulder but this was hella nice. 💪

great pump! that row machine tho took me out 🥴💪🏾

W3/D3 Chest and Shoulder Pump ⛽️

Rachel Flores

Steph

W3/D4 Full Body Burner 🔥

Legs are dead!!  Plus side, finally felt confident enough to wear shorts to the gym!!

Lucy

W4/D1 Steel Legs 🦿

Alex

W4/D2 Built Back 🧱

I’ve paid for a LOT of workout programs and coaching but this is, by far, the best one I’ve committed to.

Every workout is supplemented with a quick looping video and (funny) technique description. Im still downloading my dream bod, but I can feel it coming faster rather than later as opposed to other programs thanks to having Momo tailor these exercises to what we want

Tank

W4/D3 Chiseled Chest 🔨

I can barely lift my arms to type the review! 💪🏽

Ryane

W4/D4 Full Body Demolition 💥

Girl…I’ve been after a leg pump like this my whole life.

Jill

W5/D1 Leg Day Killer

Aneesa

Just not a punching bag, did shadow boxing and treadmill

W5/D2 Upper Body Shreds

That conditioning at the end was killer!!

W5/D3 Boulder Shoulders 🪨

Felt more like a bi’s and tri’s day than a full body day. I added some deadlifts and jump rope to round things out a bit.

Rach Mast

W5/D4 Full Body Destroyer 💣

Deb Livingston

W6/D1 Strong Legs ⛽️

I was ready to tap after the plate shrugs..but I ain't no b*@%& 💪🏽🤣. Great one!

W2/D3 Bulletproof Chest 🧱

Community

More workouts from Morgan Olson