Name: Playbook - Adam Swanson - Arms/Calves
Uploaded: 2024-04-24T14:41:23.884Z
Duration: 65 min
Description: Arms/Calves

24/04/24

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- 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

- Squeeze HARD at the top for 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 EZ Bar Curl

Tricep/Bicep Compound Set #1

- 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.

Overhead Rope Extensions

Standing DB Hammer Curls

Tricep/Bicep Compound Set #2

- 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

- 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.

Incline EZ Bar Skullcrushers

Tricep/Bicep Compound Set #3

- No rest timer. One rest while the other works.
- Lock the inside of your elbow into a bench and grab the top of the bench with your other hand for stability.
- Hinge at your elbow only and allow your biceps and top of forearm to do all the work on this movement.
- Squeeze at the top and slowly release down into a full stretch.

One Arm DB Hammer Curl (Bench Supported)

- 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!

Weighted Bench Dips

- Hammer our 10 heavy reps with a slight hold at the top.
- Make sure you are practising full range of motion. Drop your heels down into a full stretch and then drive all the way up as high as you can on your toes.

Standing Calf Raise

*Perform 10 partial reps from the top after you complete the full 10*

- Hold the squeeze for 2 seconds at the top on each rep!

Seated Calf Raise

- 2 Second hold at the top!
- lifts your toes as high as you can!

Tibia Raises

Calf Crusher! 🔥

Arms/Calves

Lower Body Day (Quads Focused)

Upper Body Day (Push Focus)

Adrienne

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Favourite 🎉 sweating and heart rate is up there 🤩 exactly how to start my day!

Donna

HIIT/CORE/MOBILITY

Lower Body (Quad Focused)

Upper Body (Push Focus)

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

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