Name: Playbook - Adam Swanson - Arms/Calves
Uploaded: 2023-05-07T17:44:43.530Z
Duration: 70 min
Description: Arms/Calves

20/10/22

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- Press the backs of your arms into the bench and let your arms hang in a full stretch.
- Using the past as a counter force, lead with your palms, press your arms against the pad, and use your biceps strictly to curl up towards your forehead.

EZ Bar Spider Curls On Preacher

Once you reach the programmes reps, drop the weight and go until failure (~10)

- Let your arms hang over the bench and brace yourself up against It.
- Hinge at your elbows and use your biceps to curl all the way to the top.
- Get a good stretch in your biceps and curl all the way up.

DB Spider Curls

Once you reach the programmes reps, drop the weight and go until failure (~10)

- Allow your arms to drop into a full stretch.
- Lead with the palms of your hands and just use your biceps to curl the DB’s to the top.
- Squeeze hard and follow the negative down back into a full stretch.
- Lock your shoulders into the bench for more isolation.

Incline DB Curls

Once you reach the programmes reps, drop the weight and go until failure (~10)

- Squeeze HARD at the top for 1-2 seconds on every rep.
- Lock your shoulders/upper arms into place. 
- No swinging.
- Hinge at the elbows and just use your biceps and tops of forearms to move the weight up and into a squeeze.

Standing DB Hammer Curls

Bicep Tri-Set 🔥

*Hold The Squeeze For 2 Seconds Each Rep*

- Position yourself away from the direct line of the cable. 
- Lead with the palms of your hands to increase the engagement of your biceps.
- Curl the bar down behind your head, hinting at the elbows, and not using any bit of your shoulders.

Lying Guillotine Cable Curls

- Lock your shoulders down and keep your elbows pressed to your sides and slightly in front of you throughout the entire movement.
- Leading with the palms of your hands, contract you’re biceps and curl the weight up to the top.
- Hinge at your elbows, don’t let your shoulders take over this movement. 
- Hold the squeeze at the top and slowly fight against the resistance on the way down.

Barbell Curls

- Shoulder width hand positioning.
- Wrap your thumbs over top of the bar.
- Do not use your shoulders, no swinging.
- Allow your biceps to curls the bar up and feel the squeeze in your forearms at the top.

Reverse Grip Barbell Curls

- The reason for the two ropes is the increase the range of motion and get a greater contraction (squeeze) on your triceps at the end of the movement.
- Keep your shoulders locked.
- Allow your elbows to work as a hinge and keep all the tension on the triceps.
- Really exaggerate both the stretch and the contraction.

Dual Rope Pushdowns

Biceps/Triceps Tri Set! 🔥

NOTICE the angle of press. Try to press “behind” you and not straight over top of you to maintain constant tension on your triceps during the entire movement.

- Lock your shoulders/upper arms into place throughout the movement.
- Hinge at your elbows only and let your triceps control the entire movement. 
- Lock out and squeeze at the top.

Flat EZ Bar Skullcrushers

- Lock your upper arm/shoulders into place once they are in position.
- Hinge at your elbows throughout this movement only placing tension on your triceps.
- Focus on pressing back behind you rather than straight up to the ceiling.
- Grab at a shoulder width grip.

EZ Bar SkullCrushers (Wide)

Skullcrusher Compound 🔥

- Lock your shoulders into place.
- Point your elbows towards the ceiling.
- Fully extend and squeeze your triceps at the top of every rep.
- Lower the bar behind your head to maximize the stretch.

Standing Overhead Straight Bar Extensions

- Bend over at a 90 degree angle.
- Tuck your shoulders and elbows in and to your sides. 
- Hinge at your elbows while holding the DB’s with a pronated grip (keep your knuckles facing forward).
- Fully extend at the top and feel the squeeze on the inside head of your triceps.

Pronated DB Kickbacks

- Very important to set this up so that your back is rubbing against the bench. DO NOT press away from the bench or your shoulder joints will take some unwanted strain.
- Lock your elbows in and point them behind you as you lower yourself! 
- Pressure on the palms!

Arms/Calves

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