Name: Playbook - Morgan Olson - W4/D1 Chest & Shoulders
Uploaded: 2024-01-21T02:10:11.695Z
Duration: 80 min
Description: W4/D1 Chest & Shoulders

Elise

Natasha

Patricia Sessa

Felt great 💪🏼 had to cut a little short I couldn’t fight nausea today 🤢

Annamaria

Aleeya

Rosalba

That was a great chest and shoulder workout!!!🔥🔥🔥💪🏻💪🏻💪🏻

Louis

Naomi

Kysha

Legit saw muscles twitching under my skin 😱💪

Sarah

Great workout!! Shoulder's are on fire!!💪🔥

Mandy

Katie

My chest and shoulders are rocking!❤️

Rebekah

Rachel

Tania

Winter Winfree

Interrupted workout today but got there finally! Have a great week mate 👊🏻👊🏻🔥🔥👊🏻👊🏻

Kylie

Dani

Alex

I’m so ded my shoulders look so swole tho

Sara

Week 4 of round ??? 5 or 6??
Full power 
🔥👊🏻🤙🏻

Brook

Shania

Stronger, fitter, feeling good
💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻

Great start to week 4, hoping for a db fighter 3! 👀

Emilyaquinow

3 months ago when I started was using 10lb dumbbells for Arnold Press, now up to 25lbs dumbbells comfortably! Crazy the progress that this program has gave me.
Forever grateful 🙌🏻 amazing chest day as usual!

That was 13 burpees in 30 seconds, and I’m not even as consistent as I was in the beginning! I’ll celebrate that!

Those supersets kick ass and so affective. It’s okay to take a rest, but crush the last rep.

Is there going to be a fighter db 3. Of course take your time 😌

Gbrla Prds

Christmas workout done! 450 calories burned!

Natalie Novoa

Last week of pressing. Get a proud chest and squeeze from your pecs & shoulders. 

Bench press: dropset the last set aka drop the weight and do max reps until failure.

Warm up set. Go for pump and not failure. 

Get on higher incline such as a table top if bench is too difficult.

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
Pull back to strengthen your retraction muscles aka traps, rear delts, erectors

DETAILS
1. Resistance band is set to right at shoulder height.
2. Retract scapulas back by pulling with your elbows. 
3. At the end of the rep, your wrists are slightly above your elbows. It's almost a half scarecrow position or like a "Put your hands up" type position.
4. Control the negative and return to the start keeping your shoulder blades retracted. 

Side note: This is a very weak position and harder than just a typical row so don't be afraid to go lighter and more for blood flow.

CUES
- Retract & Depress Shoulder Blades
- Wrists above Elbows
- Proud Chest

Banded Face Pulls

Superset

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

Do heavy Arnold press reps and then immediately change position to wide press for failure (usually getting 3-5 pulse reps)

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
Boulder shoulders and upper chest demo 

DETAILS
1. Grab dumbbells and sit on incline bench. 
2. Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
3. Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
4. As you exhale, push the dumbbells up until they touch at the top.
5. After a second pause, slowly come down back to the starting position as you inhale.
6. Rinse & repeat, baby. 

CUES
- Proud Chest
- Shoulder Blades Back and Down
- Slow Negative

Incline Seated Dumbbell Overhead Press

GOAL
Front shoulder isolation for epic striations 

DETAILS
1. Seated with palms up towards the ceiling. 
2. Raise the dumbbells by squeezing the front of your shoulder. 
3. Keep chest proud and shoulder blades pinned back.
4. Lean forward slightly to put more tension on the shoulders. 
5. Lower slowly. 

CUES
- Proud Chest
- Scoop Up
- Squeeze Don’t Swing

Seated 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 #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

Seated Dumbbell Lateral Raises

GOAL
Strong scapular function and upper back

DETAILS
1. Stand tall with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
2. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
3. Lower the dumbbells back to the original position.
4. Repeat for the recommended amount of repetitions.

CUES - Squeeze Shoulders up to Ears
- Mind Muscle Connect

Dumbbell Shrugs

Max reps burpees. 

3-5 = minimum. 
8 = awesome. 
10-12 = epic. 

Then do a farmer carry OR do a dB hold if you can’t wait. 1 min. Proud chest!

GOAL
Accumulate a high amount of work load through pressing, hip flexion and jumping #HeavyBreathing 

DETAILS
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Lower the whole body to lay on the floor.
4. Press up off the floor and jump your feet under your hands (optional: scale by stepping one leg under your shoulders at a time.)
5. Return to a standing position with feet under your hips.
6. Jump up and clap overhead.
7. Repeat until sweat turns into blood

Pro-tip: Burpees are extremely mentally challenging. You will hit mind failure before you hit muscle failure, so zone in and kill this shit. 

CUES
- Chest to Ground
- Feet Replace Hands
- Breathe with a Rhythm

Burpees

GOAL 
Posture, forearms, core and traps of a tank

1. Holding onto a dumbbell or kettlebell in each hand, stand tall and keep a forward gaze as you walk forward maintaining good posture.
2. Keep the dumbbells or kettlebells 1-2" away from your body.
3. Start to walk forward, while maintaining perfect balance and stability.
4. Avoid rocking side to side. 

CUES
- Proud Chest
- Minimize Rocking

Farmers Carry

Grind.

W4/D1 Chest & Shoulders

Great workout! I forgot how challenging those banded chest presses can be!! 🔥

What a workout! Resolve tested a couple of times, but so worth it for this post workout happiness!

Ashley

The banded incline dumbbell chest press is suuuuuuper awkward to perform. Each rep felt different because I had to keep repositioning the band to get comfortable, and it was really distracting. Didn’t feel like I got anything but frustration out of this one

W1/D1 Chest & Shoulders 🦾

Aryn

W1/D2 Back 🥊🔥

My legs are shaking so bad! That was a killer!!

Emily

Toni 

W1/D3 Glutes & Hammies

Such a good pump I feel like my arms are going to explode

Ramya

First workout in a while and I know I'll be feeling it! Good stuff as always!

Loving the DB workouts right now! Super helpful with the gym being crowded

Rarielle

W1/D4 Arms & Abs

Adriana

Dorothea

Kristina

W2/D1 Chest & Shoulders

I keep thinking that I’ve just done the hardest possible workout that I could do, then I start a new one and find the next hardest workout I could ever do!

camille restan

Shierel

W2/D2 Back Day Baby

Exercises were great and just right for me. Timing was excellent. Since it was shorter I have time to stretch after and make a protein smoothie 👍🏼

Christine

W2/D3 Quad Killer

My arms are done! Today should be fun at work! 🔥

I enjoyed the exercises a lot! I was at the gym an hour and 20 minutes and still didn’t get through the whole workout. Followed the rest times too.

W2/D4 Arms & Abs

Banded presses are reallly logistically tricky 😆 great challenge though!

W3/D1 Chest & Shoulders 🦾

Coming back from vacation, might need to start from the start again. This was hard

Slowly but surely getting back to where I was

W3/D2 Back 🥊🔥

Nice! Not too brutal 😀 thank you 🙌🏽

Maite

W3/D3 Glutes & Hammies

Jules

Hailey

W3/D4 Arms & Abs

Another day in the books! I’m loving the fighter program. It’s just the boost I need!

W4/D1 Chest & Shoulders

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