Name: Playbook - Adam Swanson - Arms
Uploaded: 2023-05-07T17:44:42.037Z
Duration: 65 min
Description: Arms

Holy shit! This is the most pumped I’ve been in AGES!

Kade

Mike Fowler

It was pretty great. I haven’t done arms in a bit and it was great to get back at it.

Keri

18/12/21

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 @Dvtraining #DVT365

Feel free to do Close Grip Bench instead of the Pin Press.

- 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

- Squeeze HARD at the top for 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 EZ Bar Curl

Tricep/Bicep Compound Set #1

- 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.

Overhead Rope Extensions

Standing DB Hammer Curls

Tricep/Bicep Compound Set #2

- 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.

Incline EZ Bar Skullcrushers

Tricep/Bicep Compound Set #3

- Sit on a Lat Pulldown Machine facing away from the cable stack.
- Scoot your butt towards the front of the seat slightly and then lean back to create that “slight incline” angle.
- Press the backs of your arms against the two pads.
- Sit up tall and complete full range motion curls from this position using the pads for greater isolation in your arms!

Seated DB Incline Hammer Curls (On Pulldown Machine)

Once you burn out, scoot forward, free your arms from resting on the pads, and curl until fail.

- 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 (SEE NOTES)

Hammer Curl Burner!

- Lock your shoulders and elbows in before you start. 
- Your elbows are going to be working as a “hinge”. Don’t let your shoulders take over this movement and make sure all tension stays on your triceps. 
- Press through the palms of your hands into the bar to engage the triceps more!

Straight Bar Pushdowns

- Lock your shoulders and elbows in before you start. 
- Supinate your grip (grab underhand).
- Your elbows are going to be working as a “hinge”. Don’t let your shoulders take over this movement and make sure all tension stays on your triceps. 
- Press down and lock your elbows out, squeezing your triceps at the bottom.

Reverse Grip Tricep Pulldowns

- 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!
- Go until fail!

Bodyweight Bench Dips

Tricep Tri-Set Burner

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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