Name: Playbook - Adam Swanson - Arms/Calves
Uploaded: 2023-07-06T16:26:10.733Z
Duration: 70 min
Description: Arms/Calves

Adrienne

06/07/23

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

Stay connected with me on Instagram and share your progress with me @Dvtraining #DVT365

**If your gym doesn’t have this piece of equipment, just resort to standing calf raises.**

- Press through your big toes and extend all the way. 
- Squeeze hard on every rep.
- Allow your heels to drop under and stretch the calf fully on every rep.

Seated Calf Press Machine

- Raise up on to your toes as HIGH as you can. 
- Hold on your something to help you get that little bit more of range and get you all the way to the top.
- Hold this position before lowering.

Tip Toe Raises

Calf Compound Set! 🔥

Drop the last set twice. 8 drop 8 drop 8.

Standing Calf Raise

*Hold the squeeze for 2 seconds on each rep*

- Keep your elbows pointed up.
- Only hinge at your elbows. Keep you upper arms/shoulders locked into place at all times.
- Try to minimize as much leaning back as possible. Stay upright.

High Behind Head Curls

*2 Second Hold At The Top*
*2 Second Negative*

- 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

*Hold the squeeze for 2 seconds on each rep*

- Lean forward very slightly and allow your arms to lock behind you to exaggerate the stretch in your biceps.
- Once your arms are behind you, make sure your upper arm/shoulders do not move and you only hinge at the elbows letting your biceps do all the work. 
- Hold the squeeze for 2 seconds on each rep and then slowly fight the resistance back into a full stretch.

Seated Cable Curls

- 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

Standing EZ Bar Curl

*Whatever you have left in the tank!*

- Sit straight up in a bench and rest the EX bar on your lap.
- Curl the bar up, leading with your palms and squeezing hard at the top.
- Control the bar back down into your lap for a slight pause and then lift again.

Seated EZ Bar Curls

Bicep Burner! 🔥

- 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 Handle Pushdown

- 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.
- Stagger your stance with one foot in front of the other.

Dual Handle Bent Over Tricep Extensions

- Supinate your grip and grab the straight bar at the ends.
- Lock your shoulders/upper arms into place and just hinge at your elbows.
- Let your triceps do all the work!
- Fully extend and lock out at the bottom of each rep!

Reverse Grip Tricep Pulldowns

*Go until absolute failure under strict form on these!*

- 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

Tricep Giant Set 🔥

*Hold the squeeze at the top as you lock out your elbows at the top for 1-2 seconds at the top.*

- Set the safety bars up to make sure the bar can only come about half way down (1-2 inches off the chest).
- Keep tension on the triceps. 
- Grab the bar with an inside shoulder grip.
- Triceps should be LIT up!

Narrow Grip Pin Press

I’m a huge fan of this mechanical drop-set if you haven’t noticed. So effective!

- Start with your arms angled behind your head towards the back wall.
- Lock your shoulders/upper arms into place.
- Just hinge still the elbows allowing your triceps to control the weight down into a full stretch.
- Press into a full lock out to squeeze your triceps at the top.

Lying DB Extension (Elbows Pointed Back)

- Start with your arms locked straight out ahead of you pointed towards the ceiling.
- Lock your shoulders/upper arms into place.
- Just hinge still the elbows allowing your triceps to control the weight down into a full stretch.
- Press into a full lock out to squeeze your triceps at the top.

Lying Dumbbell Extensions (Elbows Pointed Straight Up)

- Start with your arms angled in front of you.
- Lock your shoulders/upper arms into place.
- Just hinge still the elbows allowing your triceps to control the weight down into a full stretch.
- Press into a full lock out to squeeze your triceps at the top.

Lying Dumbbell Extensions (Elbows Pointed Forward)

Lying Extension Mechanical Drop Set 🔥

Arms/Calves

Lower Body (Quad Focused)

Upper Body (Push Focus)

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

HIIT/CORE/MOBILITY

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Feeling more confident with these workouts 💪🏽🫶🏽

Gonna feel this tomorrow 🔥 ran out of time to finish the last round

Finally got the confidence to do this workout and finished it 🔥

Conditioning Workout! 🔥

Deadlifts/Legs/Shoulders

Back/Abs

Chest/Shoulders

Leg Day (Quads + Hamstrings)

It was great. I didn’t it with some other stuff that you didn’t have on here.

Arms/Calves

Community

More workouts from Adam Swanson