Name: Playbook - Morgan Olson - W3/D4 Arms + Shred 🔥
Uploaded: 2024-01-21T02:10:11.678Z
Duration: 60 min
Description: W3/D4 Arms + Shred 🔥

Haeley

Ilona

Faith

Dani

Marisa

Amy Yeary

Favourite day of the week!
👊🏻🔥👊🏻🔥👊🏻🔥

Kylie

Rachael

Loved this one enough to squeeze it in again as a 2nd arm day this week. Bis/tris feeling pumped up and awesome! Thanks.

Jess

For me this was the most intense arm day of this program so far. I really enjoyed it!

Shannon

Dorrie

That was such a great, focused burn. Just what I needed tonight!

Casey Reed

I loved the hex exercise. The last circuit with the reverse forearm lift was hard for me!

Addison

Loved the hex press! This reverse curls are much harder than expected, but much needed!

Shania

Talena

It was a fun but tiring arm workout! I feel the pump and a big amount of confidence! Let’s go conquer the world!🌎🌏🌍

Rebekah

I think arm shred day is for sure my favorite.

Michelle

I love this workout!!! I feel like it hits all the correct muscles and I feel so much stronger already!

Maia

Lots of volume today and feeling tired after it!

That finger waggle on the concentrated bicep, lolz, I can hear my grandma saying “uhhh uhhh uhhhhh!” While shaking her head and waggling her finger at me 😂

MsMary

Sierra

Holy jeez girl! Arms are feeling like oodles of noodles! Probably won’t be able to lift anything for the rest of the day. Thank you! 🥰

Nicole Lee

Rachel

Mercedes

Hahahaha loved the Star Wars reference 🤣💯

Efjan

Kellie Webb

Let's try again 🤣 LOVED this one, my arms are pumped!!

Kareen

Mandy

Mads

My biceps are on fire!! Will definitely be sore tomorrow!

Sofia

Booker

Bis are on fire. Veins popping everywhere.

Jade

GOAL 
Bicep pump with constant tension 

DETAILS
1. Stand on a band.
2. Create handles out of the band or underhand grip it.
3. Begin by pushing the elbows forward. 
4. Squeeze from your biceps. 
5. Lower slowly and repeat.

CUES
- Proud Chest
- Right Triangle 
- Squeeze from Bicep
- Thumbs Out

Resistance Band Curls

GOAL
Tricep sculptor…just keep those elbows in place 

DETAILS
1. Wrap a resistance band underneath a bench or couch. 
2. Lay on back and grab both ends of the band.
3. With elbows by chin and chest proud, lower your wrists slowly to behind forehead.
3. Squeeze your triceps to extend the weight up. 
4. Keep your elbows and shoulders in place. 
5. Pause at top and then repeat. 

CUES
- Elbows by Chin
- Wrists Neutral
- Be a Badass Cuz Most Guys Don't Even Do These

Banded Skull Crushers

Superset

GOAL
There are more modifications to this than there are girls on your phone. There's no "one way" to curl, just some key principles. Get some blood flow to your biceps #CurlsForTheGirls

DETAILS
1. Begin the rep with your dumbbell supine aka palm is facing up towards the ceiling. 
2. Fully stretched out like a kitten in the sun, begin curling one arm by contracting the bicep. 
3. Bring the dumbbell just above elbow height and return to a fully stretched position. Hand can turn in at the bottom if pressure on the elbow is uncomfortable.  

Pro-Tip: Watch that your shoulder doesn't lift the weight. If you start raising your elbows forward and away from your rib cage, that is a sign your shoulder is being a controlling bitch. Instead, isolate that bicep. 

CUES
- Elbows Close to Body
- Don't Front Raise the Weights
- Initiate from Bicep not Shoulder
- Squeeze
- Full Stretch

Dumbbell Supine Curls

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

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

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

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

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
Tricep sculptor  

DETAILS
1. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. Slightly push hips back.
2. Using the triceps, press straight down until the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
3. After a second hold at the contracted position, wrists slowly up to the starting point. Breathe in as you perform this step.
4. Repeat for the recommended amount of repetitions.

CUES
- Squeeze from tricep
- Proud Chest
- Hips Back

Banded Tricep Extensions

GOAL
Poppin biceps and forearms 

DETAILS
1. Proud chest, stand tall and squeeze your butt.
2. With a dumbbell in each hand, have a pronated grip aka overhand.
3. Squeeze from the forearms to curl the weight. 
4. Arc away from your body, not just up. 
5. Lower slowly and repeat.

CUES
- Squeeze Forearms
- Proud Chest 
- Don’t Shrug

Dumbbell Reverse Curl

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

Circuit

W3/D4 Arms + Shred 🔥

It's informative, providing an overall view of the programme

I know it is not Jan. 3rd, but today, Aug. 1st is mine & I am so excited to start this program.  It has literally been 1yr since my breast cancer diagnosis and I fought that battle & won...THANK GOD! Now it is time to train & get back in shape! I believe MoMo's program is the best for me!

Shon

I am ready to make a change in my life.. I am late to this challenge but I’ll make the best effort

W3/D4 Arms + Shred 🔥

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