Name: Playbook - Adam Swanson - Arms
Uploaded: 2023-05-07T17:44:42.616Z
Duration: 60 min
Description: Arms

02/03/22

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*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

- 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.

Arms

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