Name: Playbook - Adam Braud - Upper (Shoulder and Back width) | 8/19/2022
Uploaded: 2022-12-27T20:21:33.345Z
Duration: 80 min
Description: Upper (Shoulder and Back width) | 8/19/2022

What up my man. Just finished Day 1 of the program. I’ve been trying to get back on lifting heavy things to stay in shape and hopefully keep it tight in my 40s. This was the tool I needed to help me “not think” when I get to the gym and go in with a purpose and a plan. 

Videos were a fantastic tool to peek at before I started a set to make sure I was doing it right but not feeling like I was constantly on my phone during the workout. 

Thanks for putting this out there!

Royce

Time to get that lat spread and work on the V-taper. 

Always warm up before training and do warm up sets before starting your work sets on any movement.

Grip the bar with hands slightly wider than shoulder-width apart.

Lower the bar to your mid to upper chest and press up with control.

Barbell Incline Bench Press

With a wide grip, grab the bar with your palms facing forward.

Lean back slightly to around 30 degrees, keeping your chest up.
                                                                                                                                                                                  
Bring the bar down to your upper chest engaging your back as you pull.

Pause and return to the initial position.

Wide Grip Lat Pulldown (3 sec negative)

Using a single handle on the cable stack, get into position with your feet perpendicular to the stack and a few inches away.
 
Grabbing the stack pillar, isolate the opposite arm by learning to about  30 degrees. 

Using as little momentum as possible, raise the far arm straight out and hold for a second. 

Return to the starting point and repeat.

Egyptian Cable Lateral Raise

Focus on a big stretch at the top. Pull your elbow to your side and slightly turn to face it in order to get a bit more range of motion. Slow controlled reps.

Single Arm Lat Pulldown

Be sure to have two sets of Dbs for this. Use straps for the shrugs if needed. You will to one set of each then rest and repeat for 4 rounds. Strict range of motion is super important.

Pull your shoulder up to your ears, hold, and then down. Try not to rock or use momentum.

Db Shrugs

Bend over...back tight and abs tight. Focus on squeezing your shoulder blades together at the top. Then slowly lower back down.

Db Bent Lateral Raise

Traps and Rear Delts

- As you curl up, engage your biceps.

- Lower with a slow controlled movement.

Machine Preacher Curls

- Start in a push up position with hands elevated
- Lower your chest to the ground as far as you can go
- Straighten your elbows to press back up

Upper (Shoulder and Back width) | 8/19/2022

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