Name: Playbook - Adam Stojaspal - All Exercises
Uploaded: 2022-05-02T07:09:10.830Z
Description: All Exercises

1)Biceps
2)Triceps
3)Shoulders
4)Chest
5)Back
6)Hamstring
7)Quadriceps
8)Calf
9)Abs

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Last sets will DROPSET
-after last sets, take dumbbell decrease for 25% last weight without break and do next 5-8 reps and after take dumbbell decrease for 50% weight of normal dumbbell and without break do reps to failure

DB incline curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Cable biceps curls

-Exhale and bend your elbows to lift the weights toward your shoulders
-Lift the weights until you feel a complete biceps contraction
-Lower the barbell to the starting position slowly and with control, inhaling as you go

Biceps reverse curl

- As you curl up engage your biceps
- Lower with a slow controlled movement

Biceps preacher curl

Barbell biceps curls

- Curl towards your shoulders 
- Slowly lower down until arms are extended
- Both hand

1 Arm cable curls

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction
- Both hand

1 Arm Rope Pushdown

-Keeping your elbows tucked in and your body upright, slowly lower your body until your elbows form a 90-degree angle or you feel a slight stretch in your shoulders
-Don’t forget to inhale
-Exhale as you push your body back up to the starting position

Triceps Dips

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

- With your upper arms at a right angle to the back pad
- Push handles forward

Machine triceps extension

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep arm at your side then extend arm back until parallel with your body

Cable triceps kickback

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Hands shoulder width apart and raise to upper chest level

Upright row

-Grab both rope handles firmly and pull it toward your mid-chest while flaring your elbows out to the sides
-Pull the handles outward to stimulate the rear delts
-Exhale during this portion of the exercise
-Slowly straighten your arms by extending them forward

Stand Rear Deltoid Row

-Hold the bars that are sticking out in-front of you with a strong pronated (overhand) grip
-Your elbows will be bent
-Push the weight upwards and over your head
-Pause at the top, but don’t lock out the elbows
-Lower back down in a slow and controlled motion, and keep the tension of the weight at the bottom ahead of the next rep
-Don’t let the weight drop back down onto its resting place

Shoulder Machine Press

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated barbell shoulder press

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt raise

-Stand with your feet hip-distance apart, bending your knees slightly
-Hold a dumbbell in each hand, resting your arms alongside your body
-Elongate your spine and engage your core as you hinge forward at your hips
-As slowly as possible, lower the dumbbells back to the starting position

Rear Delt DB Raises

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

-Start by sitting on a deltoid raise machine with your feet flat on the floor in front of you, your shoulders and forearms rested underneath the padding and hands grabbing the handles in front of you
-Once in position slowly elevate your arms up towards the ceiling, feeling a stretch in your shoulder blades and hold for a count
-Return back to the starting position

Machine Deltoid Raise

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Cable Upright row

-Hold the cable in your fist, and with slightly bent elbow, raise your arm across the front of the body, focussing on squeezing the pec muscle

1 arm chest raise

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Bench press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

DB Flat bench press

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

-Lie with your head and shoulders supported by the bench and your feet flat on the floor
-Hold the dumbbells directly above your chest, palms facing each other, then lower the weights in an arc out to the sides as far as is comfortable
-Use your pectoral muscles to reverse the movement back to the start
-Keep a slight bend in your elbows throughout and don’t arch your back

Dumbbell Flye

- Keep your back flat against 
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate flat chest press

- Start in a push up position
- Clap your hand cross to the chest and after your hand front move

Push up

- Pull down with opposite arm fully contracting your lat

1 arm side pull down

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over cable row

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Cable shrugs

Dumbbell shrugs

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm DB rows

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Pulldown

-Leap up and grip the bar with your hands shoulder width apart and your palms facing away from you
- Keep your shoulders back and your core engaged throughout
-Move slowly upward until your half head is above the bar, then equally slowly downward until your arms are extended again

Pull Up

- Pull the rope to your hips while spreading your hands apart at full contraction 
- Maintain a tight core and avoid swinging

Seated rope row

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Hold the dumbbell with both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

DB hamstring curls

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Lying Hamstring curls

-Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight
-Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings
-Inhale as you perform this movement

Barbell Hamstring Deadlift

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Position foot midway on platform
- Lower slowly and push through your heel

Leg press

- Movement as you fall down with knee forward bend and back to start position

Pump Squat

- Push your hips back as you come down 
- Go past parallel going down 
- Don’t raise your heels as you come down

Squat

Squat&Lunges&Side Squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell lunges

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB double walking lunges

Jump lunges

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

Wider Standing calf raise

- Place your arms extended close to your body 
- Raise your legs until you reach 90 degrees
- Come back down with out touching the floor

Leg raises

- Elevate your knee to the chest line and squeezing motion twisting to the side

Hanging Knee Abs Twisting

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches Fist

- Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged
* Work both sides

Oblique crunches

- Take the plate and place it on your chest with crossed hand
- Movement down and back to starting position

Plate Bench Crunches

- Weight among legs, knee movement towards chest

Weighted Twisting Crunches

-Lie down on your back with your hands either at your sides or underneath your glutes for added back support
-Extend your legs out straight, then twist them in and out above each other, or straight up and down—either way, don't let your legs drop to the mat as you're working through your reps

Scissors

- Place your leg on top of your knee
- Rotate your torso bringing your palm towards your heel
- Keep your core engaged
* Work both sides

Oblique heel touch

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable