Name: Playbook - Adam Swanson - Arms
Uploaded: 2023-09-06T23:22:20.106Z
Duration: 60 min
Description: Arms

Jules

06/09/23

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Drop the last set. 10 drop 10 drop 10.

- The reason for the two ropes or a longer rope 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.

Rope Pushdowns (Use Dual Ropes OR A Long Rope)

- Lock your shoulders back and lock your elbows out in front of you/into your sides.
- Hinge at your elbows while only using your biceps to curl the weight up.
- Full squeeze at the top, full stretch at the bottom.

Incline Cable Curls (Wide Grip)

Incline Cable Curls (Narrow Grip)

Incline Cable Curl Compound! 🔥

- 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)

- Grab the bar outside shoulder width.
- Sit straight up in a bench and rest the EZ 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 (Wide)

Tricep/Bicep Superset #1 🔥

- TRY your best to hold the DB’s in a Supinated position (palms facing down) as you lower behind your head. This can be difficult if wrist mobility is limited.
- Lock your shoulders/upper arms into place and point your elbows towards the ceiling at all times.
- Lock your elbows at the top of every rep and squeeze HARD!

Supinated DB Overhead Extension

- No swinging.
- Hinge at the elbows and just use your biceps and tops of forearms to move the weight up and into a squeeze.

Seated DB Hammer Curls

Tricep/Bicep Superset #2 🔥

- Dual handles for a different feel.
- Lock your shoulders and upper arms into place. 
- Fully extend your elbows on each rep to maximally contract your triceps.

Dual Handle Bent Over Tricep Extensions

- Hold your first rep, half way down, for 10 seconds. 
- Perform the last 7 reps after with a 2 second squeeze at the top.

EZ Bar Preachers w/ 10s Hold

Tricep/Bicep Superset #3 🔥

*Reps are PER Side*

- Lock your upper arm/shoulder into position and only hinge at your elbow. 
- Fully lock your elbow and squeeze your Triceps at the bottom of every rep.
- Allow the weight to pull your triceps into a complete stretch every rep.

One Arm Cable Pressdowns

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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