Name: Playbook - Adam Swanson - Back (Thickness)/Triceps
Uploaded: 2023-05-09T12:28:53.255Z
Duration: 70 min
Description: Back (Thickness)/Triceps

Karalee

Adrienne

Jules

08/05/23

NEW SPLIT IS LIVE!

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- 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.

Conventional Deadlifts

- 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

- 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

Bent Over Row Compound! 🔥

Drop the last set. 6 drop 6.

*Reps Are PER SIDE*
- Row your elbows back towards your hip.
- Look at your hands as “hooks” on the dumbbell and guide the weight with your elbows. 
- Drop your shoulder blade to stretch at the bottom.

One Arm DB Row (See Notes)

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

- Widen your foot stance out to maintain stability.
- Lay forward into a high incline bench letting the dumbbells hang out the front.
- Leading with your elbows, drive the dumbbells up as high as you can, squeezing your upper back/traps at the top of the movement.
- Control the DB’s back down into a complete stretch.

High Incline DB High Rows

- Make sure to set a weight on each exercise that is CHALLENGING! 
- Your triceps should be SMOKED after this.

- 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

*Use a dual rope here for a larger range of motion.*

- 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

- Supinate your grip and grab the straight bar at the ends.
- Lock your shoulders/upper arms into place and just hinge at your elbows.
- Let your triceps do all the work!
- Fully extend and lock out at the bottom of each rep!

Reverse Grip Tricep Pulldowns

*Go until absolute failure under strict form on these!*

- Bend over at a 90 degree angle.
- Tuck your shoulders and elbows in and to your sides. 
- Hinge at your elbows while holding the DB’s with a pronated grip (keep your knuckles facing forward).
- Fully extend at the top and feel the squeeze on the inside head of your triceps.

Pronated DB Kickbacks

Tricep Giant Set 🔥

- 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

Back (Thickness)/Triceps

Lower Body (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

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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