Name: Playbook - Adam Swanson - Back (Thickness)/Triceps
Uploaded: 2023-05-07T17:44:42.891Z
Duration: 70 min
Description: Back (Thickness)/Triceps

09/05/22

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- Grab the bar with an outside shoulder width grip.
- Maintain a slight bend in your knees.
- Hinge forward at your hips and fully stretch your lats.
- Drive the weight back with your elbows and squeeze your shoulder blades hard on every rep.

Wide Grip Seated Cable Rows

- Grab the bar with a shoulder width grip.
- Maintain a slight bend in your knees.
- Hinge forward at your hips and fully stretch your lats.
- Drive the weight back with your elbows and squeeze your shoulder blades hard on every rep.

Shoulder Width Seated Cable Rows

- Grab the bar with an inside shoulder width grip.
- Maintain a slight bend in your knees.
- Hinge forward at your hips and fully stretch your lats.
- Drive the weight back with your elbows and squeeze your shoulder blades hard on every rep.

Narrow Grip Seated Cable Rows

Seated Cable Row Mechanical Drop! 🔥

Double Drop the last set. 6 drop 6 drop 6.

- Go heavy with these. 
- Try to minimize the “swing” as much as possible and just let your back move the weight.
- Keep your hips pressed back and allow your chest to fall “over top” of the weights. 
- Maintain a neutral spine throughout the entire movement.

T-Bar Rows (Double Drop Last Set)

*Reps Are PER SIDE*

- 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

- Use a Supinated Grip this time (underhand/reverse grip).
- Maintain a slight bend in your knees at all times.
- Hinge at your hips, fall over top of the bar (keeping your back tight and spine neutral), and keep your chest out.
- Row the bar towards your lower abdomen, leading with your elbows, not your arms.
- Drive your elbows as high/far back as you can to squeeze your back HARD.

Reverse Grip Bent Over Barbell Rows

- 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.

Rack Pulls (Bar Just Below Knees)

- 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

- 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

Triceps Compound 1 🔥

*When you can’t do anymore, drop the weight after every set and burn out until failure.*

- Just hinge at your elbows and lock your shoulders into place.
- It’s a smaller range of motion, but the contraction is intense!
- Do not let the two “balls” of the  cable cross over at the top of the movement.
- Hold the squeeze on each rep for 1-2 seconds.

Cross Cable Tricep Extensions

Triceps Compound 2 🔥

Slightly pause at the bottom of each rep to hold that stretch!

- 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!

Incline Cable Skullcrusher

Triceps Compound 3 🔥

Back (Thickness)/Triceps

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 🔥

Arms

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.

Back (Thickness)/Triceps

Community

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