Name: Playbook - Morgan Olson - W4/D3 Push Pump
Uploaded: 2025-10-12T05:58:59.548Z
Duration: 70 min
Description: W4/D3 Push Pump

How do these workouts keep getting better?!?

Kallie

Loveeeed this!! That tricep x abs at the end was the perfect finisher

Steph

Norah

I agree the Leaning Cable Lateral Raises were tough.

Lily Toy

Louis

Ashley

Sore from this week..but this workout def made my muscles feel better even though I was grunting through it lol

Roscoe

Naima

Nora

Noddy

Felt good after taking a week off. Still feeling strong 💪

Nicole

Feeling really good after that one!  Loved it!

August

Mena

Ayla

Aike

Jess

Mads

Christi

Holy shoulder fire once again. Killer workout. Got it done on my lunch break, yes!

Jodi

Lorena

Bigbodybenz

Joyce

Angel

Ki’Anna

Heather

Felt the burn !!!!! Loving momomuscle !!! “ give me mo’ give me mo’!! 🤣

Jennifer Ginyard 

Taylor Riner

Jasmine

Mila

christa

Incline bench on Smith Machine  - Work to 5 rm 

Incline Seated DB Overhead Press  4 x 8 

Arnold press  3 x 12
Rear delt flys  3 x 15

Leaning cable lateral raise  3 x 8 
DB Front Raise  3 x 8 

Cable triceps kickback  3 x 10 
Decline reverse crunch  3 x 15

GOAL 
Upper chest pump & stretch 

DETAILS
1. Place an incline bench underneath the smith machine. 
2. Grab the smith machine about thumb distance away where the rough meets the smooth.
3. Externally rotate, squeeze the lats as you lower.
4. Constantly keep tension by squeezing your shoulder blades back and lower the bar middle of chest.
5. Squeeze chest to press up.
6. Exhale on the way up.

CUES
- Right Triangle 
- Proud Chest
- Externally Rotate

Incline Smith Machine Bench  (work to 5rm )

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
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
Refine your mid-trap and rear delts for healthier shoulders than Dr. Oz

DETAILS
1. Hinging at the hip or what have you, get your spine rigid and neutral. Chin tucked.
2. Begin by squeezing your shoulder blades down towards your hips. 
3. Contract the shoulder blades together and squeeze to full range to extend the weight. 
4. Fly away birdy. Slow and controlled.
Pro-Tip: Don't relax your chest if you have a support, think of resisting the pad or your knees and pulling everything back to tighten your erectors, scaps, and mid back up. 

CUES
- Rigid, Extended Spine
- Pinch Shoulders Back & Down
- Chest Angled Up

Bent Over Rear Delt Flys

Superset 1

GOAL
Lateral shoulders with better angle 

DETAILS
1. Set up a low cable with handle. 
2. Pick 5-10lbs, lean and grab the pole. 
3. Depress shoulder blades and relax. 
4. Squeeze shoulder to lift handle to shoulder height.
5. Lower slowly. 
6. Repeat. 

CUES
- Proud Chest
- Retract & Depress Shoulder Blades

Leaning Cable Lateral Raise

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

Superset 2

GOAL
Sculpted arms

DETAILS
1. Set cable to high setting. 
2. Stand with proud chest, hips push back slightly and shoulder blades back. 
3. Elbow forward, squeeze from tricep. 
4. Flex the wrist aka the pinkey toward your forearm. 
5. Slowly come back to starting point. 

CUES
- Right Triangle 
- Proud Chest

Single Arm Tricep Pushdown

GOAL
One of my favorite lower ab exercises - use that mind muscle connection to tuck your pelvis and contract the lower abs

1. Lie down on a decline bench with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. 
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.

CUES
- Crunch Abs into Belly Button 
- Knees Up to Ceiling

Decline Reverse Crunch

Superset 3

W4/D3 Push Pump

Katy

It felt great but I only have so much at home 
Just wanted to prep a little 
Nice though

Roseanna

Day 1 of the legend did NOT disappoint. Let’s get it

W1/D1 Legs | Rack Pull

Ruth Hanney

W1/D2 Legendary Pull 🔥

Kate

Bella

W1/D3 Legendary Push | Bench

Marion

I loved this full body burn. Week 1 of the legend DID NOT disappoint

W1/D4 Full Body Demolition 🤺

Starting off week 2 sweaty af I see… 🙈

Monica G

Hate leg days. …unless it’s the legend 🔥❤️

W2/D1 Legs | Back Squat

Romi

W2/D2 Epic Pull Day 🥊

Trying to kill me with these sprints bro. Solid heavy lift

Enjoyed the push. Appreciate the shorter session since it's my 1st day of the week.

Shellz

W2/D3 Push | Bench 🔥

never thought I’d love weighted planks #momdidittome

W2/D4 Full Body Burn 🔥

Ruby

This initially looked easy…. Jokes on me

W3/D1 Legs | Deadlift

L-l-l-l-looooooved it! Back is thickenin’ up baybeeeeee!

I thought I was strong, but I had to FAFO.

Casie

W3/D2 Epic Pull Day 💪🏼

Decline followed by incline bench press had my chest shaking!!! Awesome push day 👍👍👍

Finished with 2000 jump ropes 😮‍💨

Brijhae

W3/D3 Big Bench Day 🦾

4 sets of supersets back to back is a killer. Loved it.!

W3/D4 Gnarly Abs & Arms

usually not feelin leg day but today was it 🤌

W4/D1 Squat Dom Legs

Great workout.  The supersets are a pain for busy gyms.

W4/D2 Pull Volume

Banger. Sprints didn’t absolutely destroy me this time… what a win

Jessica

W4/D4 Bulletproof Full Body 🦾

Felt great! I love feeling the progress build week by week

Alison

Deb Livingston

W5/D1 Leg of Steel

Make the supersets use one piece of equipment. I have to modify a lot bc the gym is busy.

W5/D2 Bulletproof Back 🔥

W5/D3 Push | Bench

The legend is legendary! I loved this program

Those sprints at the start caught me way off guard! I have not been running 😰

W4/D3 Push Pump

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