Name: Playbook - Adam Swanson - Arms
Uploaded: 2024-04-17T14:32:34.169Z
Duration: 65 min
Description: Arms

17/04/24

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*Hold the squeeze for 2 seconds on each rep*

- Lean forward very slightly and allow your arms to lock behind you to exaggerate the stretch in your biceps.
- Once your arms are behind you, make sure your upper arm/shoulders do not move and you only hinge at the elbows letting your biceps do all the work. 
- Hold the squeeze for 2 seconds on each rep and then slowly fight the resistance back into a full stretch.

Seated Cable 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

Bicep Compound #1 🔥

*Hold the squeeze for 1-2 seconds*

- 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

- 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

Bicep Compound #2 🔥

*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

- Shoulder width hand positioning.
- Wrap your thumbs over top of the bar.
- Do not use your shoulders, no swinging.
- Allow your biceps to curls the bar up and feel the squeeze in your forearms at the top.

Reverse Grip Barbell Curls

Bicep Compound #3 🔥

Fight the negative for 4 seconds on every rep!

- Lock your shoulders down and keep your elbows pressed to your sides and slightly in front of you throughout the entire movement.
- Leading with the palms of your hands, contract you’re biceps and curl the weight up to the top.
- Hinge at your elbows, don’t let your shoulders take over this movement. 
- Hold the squeeze at the top and slowly fight against the resistance on the way down.

Barbell Curls (4 Second Negatives)

- The reason for the two ropes 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.

Dual Rope Pushdowns

Biceps/Triceps SUPERSET

Perform BOTH exercises on ONE arm before moving onto the next arm for each set.

- Grab on to the metal cable base for stability.
- Just hinge at your elbow and let your triceps do all the work.
- Fully extend at the bottom for maximum contraction and allow the weight to stretch your Triceps at the top.

One Arm Rope Pushdown

- Lock your shoulder/upper arm into place.
- Just hinge at your elbow to let the triceps do all the work.
- Fully lock out at the end of the movement to really contract the triceps.
- Do not let the weight pull your arm back and force you to use your shoulders to push forward. If this starts happening, lower the weight.

One Arm Bent Over Tricep Extension

Tricep Compound Set #1 🔥

- 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.

Lying Dumbbell Extensions (Elbows Pointed Forward)

Lying Extension Mechanical Drop Set

- 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

Arms

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

HIIT/CORE/MOBILITY

Lower Body (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Adrienne

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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