Name: Playbook - Adam Swanson - Arms
Uploaded: 2023-05-07T17:44:44.099Z
Duration: 70 min
Description: Arms

Lillian

Benson

22/03/23

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- Grab the barbell slightly outside shoulder width.
- Press the backs of your arms against the pads at all times as you curl up to the top.
- Hold the squeeze at the top and then slowly control into a full stretch.

Wide Grip BB Preacher Curls

- Grab the barbell inside shoulder width.
- Press the backs of your arms against the pads at all times as you curl up to the top.
- Hold the squeeze at the top and then slowly control into a full stretch.

Narrow BB Preacher Curl

Preacher Curl Mechanical Drop! 🔥

- 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

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 Finisher 🔥

- Attach two single handles.
- Press down and out at the bottom.
- Lock your upper arms into place.
- Only hinge at your elbows.

Dual Handle Pushdown

- Attach two single handles.
- Fully extend and lock at the end of each rep.
- Lock your upper arms into place.
- Only hinge at your elbows.

Dual Handle Bent Over Tricep Extensions

Dual Handle Tricep Compound 🔥

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

Tricep Compound! 🔥

Arms

Lower Body (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Adrienne

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 🔥

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

Community

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