Name: Playbook - Adam Swanson - Back (Thickness)/Triceps
Uploaded: 2023-05-22T18:55:07.344Z
Duration: 70 min
Description: Back (Thickness)/Triceps

Exhausted, so opted out on a few workouts, but overall it was still a great workout 🙌🏻💯🫡

Jules

22/05/23

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

- 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)

- 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! 🔥

- 40 second rest breaks.
- 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

*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

- 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! 🔥

- 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

Tricep Pushdown Compound! 🔥

- 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

- 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

Tricep Blaster 🔥

- 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

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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