Name: Playbook - Adam Swanson - Back (Thickness)/Triceps
Uploaded: 2023-05-07T17:44:42.787Z
Duration: 70 min
Description: Back (Thickness)/Triceps

Mike Fowler

11/04/22

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- Stand on a box or plates to elevate yourself to provide more tension on the band and line the bar up with the middle of your shins.
- Maintain a neutral spine throughout the entire movement.  No rounding.
- Don’t tuck your chin in and don’t look up to the ceiling. Try to look straight ahead and focus.
- Before pulling the bar, make sure you internally rotate your elbows and squeeze your triceps in.
- Keep that chest high and shoulders pinned back/down.
- Take a deep “belly breath” to brace your core before lifting.

Banded Rack Pulls (Bar At Mid-Shin Level)

*Reps Are PER SIDE*
Drop the last set. 6 drop 6.

- Do not rotate your torso at any point.
- Lead with your elbows and drive back towards your hips. 
- DO NOT just lift the DB’s straight up and down, ROW the DB’s on a diagonal to really hit your lats.

Standing One Arm DB Row (See Notes)

- Maintain a slight bend in your knees at all times.
- Hinge your torso overtop of the bar while driving your hips back to get in position.
- Drive the bar back towards your lower abdomen, leading with your elbows, and squeezing hard at the top.
- Keep the bar close to your legs at all times.

Bent Over Barbell Rows

*Reps Are PER ARM*

- Stagger your stance. Place the foot of the working hand side back to create space for the bar the travel.
- Place your opposing hand on your opposing knee form maximum stability.
- Stand “overtop” of the end of the bar and not away/off to the side of It.
- Row the bar back towards your hip.
- Drive your elbow as high as you can on each rep without rotating your torso at all.

Meadows Rows

Just think about stretching and pulling with your back. Your hands are hooks.

- Go heavy.
- Maintain a slight bend in your knees at all times.
- Keep your chest high and shoulders back.
- Row with your elbows, not your arms.
- The further you can drive your elbows back without leaning with your torso, the more back activation you will feel!

Seated Cable Row

- Set the incline bench up high.
- Support your chest against the bench and row your elbows as high as you can, squeezing your upper back/traps at the top of the movement.

High Incline DB High Rows

- Drop the incline bench a few notches.
- Support your chest against the bench and row your elbows as high as you can, squeezing your upper/middle back/traps at the top of the movement.

Incline DB High Rows

- Drop the incline bench a few more notches.
- Support your chest against the bench and row your elbows as high as you can, squeezing your upper/middle back/traps at the top of the movement.

Low Incline DB High Rows

Double Mechanical Drop Set High Rows! 🔥

- 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 🔥

*Use handles if you do not have the wrist cuffs shown*

- Lay on the ground, plant your feet into the floor, and make sure the angle of your elbows are in direct line with the pull of the cable (about 45 degrees). 
- Let the cables centre out and cross at your upper chest. 
- Don’t let the two “balls” of the cable cross at the top of the movement. Stop just before.
- Press through your triceps and fully extend, locking your arms out and squeezing hard into the ground.

Lying Cable Tricep Extensions

- 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

- 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

Tricep Blaster

- 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

Back (Thickness)/Triceps

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Adrienne

HIIT/CORE/MOBILITY

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Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Upper Body (Push Focus)

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Back (Thickness)/Triceps

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