Name: Playbook - Morgan Olson - W6/D3 Chest Annihilator 🚀
Uploaded: 2024-01-21T02:10:11.820Z
Duration: 75 min
Description: W6/D3 Chest Annihilator 🚀

Jensen

Noodles instead of muscle by the time I got to skull crushers 😅🥵

Lucy

Brandon

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Ayla

Elmaz

Threw in some chest and pec flys at the end because it seemed like a good idea…I can’t lift my arms now lol. Destroyed in all the good ways. 🔥💪🏽

Ashley

Sad this is my last week of the fighter program! Can’t wait to start a new program!

Makala

Reece

Gabriel

Fatima Elizondo

I can't believe it, almost done with Fighter! Well,this round anyway ;)

Loren

The app will not let me leave you a 5 star rating, which is very annoying. I give you 5 +⭐️⭐️⭐️⭐️⭐️

Carol-Anne

Great way to almost finish this program! One more to go!

Char

Kysha

You always know how to make the best workouts MoMo

Kynda

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

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 (last set drop set 8+8)

GOAL 
Sculpted upper back 
 DETAILS  1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
4. The arms should be elevated until they are parallel to the floor.
5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.

CUES
- Retract & Depress Shoulder Blades

Seated Dumbbell Rear Delt Flys (12-15)

Chest and Back Superset

GOAL
Isolate the chest for confident posture and a striated chest

DETAILS
1. Set cables to shoulder height.
2. Begin by taking a lunge stance. 
3. Proud chest, slightly bend elbows, and externally rotate your shoulders.
4. Start with handles touching together and squeeze your chest as hard as possible. 
5. Slowly release and lower back. Keeping elbows slightly bent and the tension in the chest.
6. Squeeze the handles back together. 
7. Don’t overpower with your shoulders. Aka don’t shrug. 

CUES
- Proud Chest
- Sternum Up
- Externally Rotate
- Squeeze from Your Chest

Cable Chest Flys

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 (last 2 sets drop set 12+5)

Boulder Shoulders 🪨

GOAL
Extreme resistance to build those triceps 

DETAILS
1. Stagger your legs in lunge stance. 
2. Grab a rope overhead. 
3. Keep elbows close to head. 
4. Extend up by squeezing your triceps. 
5. Flex wrists out. 
6. Exhale and keep a proud chest. 

Pro tip: go light until you feel slow and controlled reps. 

If you experience pain, do regular rope push downs. 

CUES
- Proud Chest
- Elbows Close

Overhead rope extension (last set drop set 8+8)

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

1. Wrap your hands and wear 14-16 oz boxing gloves. 
2. Freestyle box on a heavy bag.
3. Use your footwork and head movement to simulate dodging punches.
4. Work on hip connection to bag, neutral wrist, and speed.

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)

Heavy Bag Freestyle 🥊

W6/D3 Chest Annihilator 🚀

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

Tonya

Still hurt. Still doing as much as I can. Torn ligaments got me all messed up but I’m still working at it.

Tommy

Kicked my ass! But really good, leg day is rough for me to stay motivated to push through it. But it helps to be able to see your videos as to what the form should look like and being able to log everything. We love a good check list! It was a good start off! Can’t wait to see my progression throughout the weeks!

Hannah

W1/D1 Fighter Legs 😈

Carmen

Jessie Wang

W1/D2 Back and Bi’s 🔥

It was very challenging but all worth it 🦾🔥

Nadia

The sweat… POURING
2nd time doing this program and thrilled with all the new PRs

W1/D3 Fighter Push 🦾

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 🤣

Emily

So hard! I'm on week 1 and know this should get easier but would be nice to have modifications /some optional exercises

Anna-Peter

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 💪🏼

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

W2/D3 Bulletproof Chest 🧱

Mads

Ain’t no 🤬 way..almost got taken out at those Bulgarian jumps.

W2/D4 Full Bod 🤬

Jyoti

Louis

W3/D1 Shredded Legs 🦵🏼

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

Absolutely had to modify some but feeling it for sure

W6/D3 Chest Annihilator 🚀

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