Name: Playbook - Morgan Olson - W2/D3 Chest + Shoulder Striation Maker 🔥
Uploaded: 2024-01-21T02:10:11.558Z
Duration: 65 min
Description: W2/D3 Chest + Shoulder Striation Maker 🔥

Angelana

Sandra

Porsche

Naomi

Sarah

No gym, but still made shit work at the crib! 🔥💪🏾

Kysha

Natasha

Laura

LeeAnn

Mandy

Louis

Crushed it 🔥🔥 I’m doing cardio now at then end of my workouts is that smart? Back for more tomorrow

Skylar

👌🏻👌🏻👌🏻👌🏻👌🏻👌🏻

Tania

Mariah

Rebekah

I love the post workout feeling, but going right into arms and abs!!!!

Mads

My favorite day. Well, second favorite day. 😂🔥

JT Tilton

Really pushed myself to up the weight on most of these reps!

Diana

So many girls have a crush on me and my delts now

Sara

Ok so I thought I knew workout hurt. Bro, I knew nothing!
🔥🔥🔥🔥🔥🔥🔥🔥

Kylie

Megan

DWU: 
1: Plank ups - 3x14 total
2: Arm swings 3x20
3: shoulder taps 3x20 - 30 sec rest

Workout 

A1) Wide Grip DB Bench Press 4x15, 12, 10, 10+f 
- 1 min rest
B1) Incline DB bench press - 4x15, 10, 10, 8+f
B2) Alternating  DB Bench press - 4x12
- 75 sec rest
C1) Seated alternating underhand front raise - 3x15
C2) Bent Arm Lateral Raise 3x15
- 1 min rest
D1) DB Arnold Press - 4x12
D2) Palm Up rear delt fly 4x15 
1 min 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
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

GOAL
Protect that rotator cuff and test your core strength #AbLife

DETAILS
1. Start in a high plank with your feet slightly wider than hip width apart.
2. Keep your lower back stable as you raise one hand to tap the opposite shoulder.
3. Minimize rocking for ultimate ab work and keep your shoulder blades rounded forward for more rotator cuff gains.
4. Repeat on the opposite side.

CUES
- Protract Shoulders
- Squeeze Butt
- Crunch Abs into Spine

Shoulder Taps

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 on a flat 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 90 degrees from 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

Wide Grip Dumbbell Bench Press

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

DETAILS
1. Lock in dumbbells overhead on an incline bench. 
2. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
3. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

CUES
- Proud Chest 
- Squeeze from Chest

Incline Dumbbell Bench Press

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

Superset 1

GOAL
Get those front shoulders poppin and striated

DETAILS
1. Seated on the edge of a bench or surface, begin with a proud chest.
2. With an underhand grip, raise one dumbbell at a time. 
3. Think of scooping the weight up and keeping the shoulders retracted slightly.
4. Slowly lower and alternate sides.

CUES - Proud Chest
- Slow & Control

Seated Alternating Underhand Front Raise

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

DETAILS
1 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.
2. Elbows are bent at 90 degrees  you're initiating the movement with your shoulders.
3. Proud chest and lower slowly. 

Pro-Tip: use momentum to overload our the muscle with a little heavier weight 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away

Bent Arm Lateral Raise

Superset 2

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
Get that bulletproof rear deltoid and shoulder health 

DETAILS
1. Hinge over with a rigid spine. 
2. With dumbbells in each hand, turn your palm facing up towards the ceiling. 
3. Begin movement by squeezing by from your shoulder. 
4. At the top of the movement squeeze your rear deltoid, retract your shoulders and get a proud chest. 
5. Slow negative and repeat.

CUES
- Flat Back
- Shoulder Blade Retraction & Depression 
- Squeeze Back
- Proud Chest

Palm Up Rear Delt Flys

Superset 3

W2/D3 Chest + Shoulder Striation Maker 🔥

Rarielle

Swan

W1/D1 Massive Back Day

Christine

Jules

W1/D2 Posterior Chain Gains 🦵🏼

Elise

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

W2/D3 Chest + Shoulder Striation Maker 🔥

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