Name: Playbook - Adam Swanson - Arms
Uploaded: 2024-04-10T14:02:54.870Z
Duration: 65 min
Description: Arms

10/04/24

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 @ThePlungeGuy #DVT365

V-Bar Pushdowns

Close Grip Push-Up

Tricep Compound Set!

Dual Handle Bent Over Tricep Extensions

Reverse Grip Tricep Pulldowns

Incline EZ Bar Skullcrushers

- 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

Incline Cable Curls

Reverse Grip Barbell Preacher Curls

Bicep Compound Set!

- No swinging.
- Hinge at the elbows and just use your biceps.
- Keep palms facing in front of you throughout the entire movement.

Seated DB Curls

- 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

- Being your knees up close to your chest.
- Rest your elbows on the top of your quads, just above your knees.
- Control the weight into a full stretch.
- Curl the weight towards your face.
- Start narrow and end wide with the curl.

Seated Rope Curls

- Lay on the ground to prevent any swinging.
- Start narrow at the bottom of the movement with the top and as you curl up, bring the rope out wide.
- Keep your elbows tight to your sides and lock your shoulders in.

Lying Rope Curls

Arms

Upper Body (Pull Focus)

HIIT/CORE/MOBILITY

Lower Body (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Adrienne

Lower Body (Hamstrings + Glutes Focus)

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

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