Name: Playbook - Adam Swanson - Back (Width)/Biceps
Uploaded: 2023-05-07T17:44:42.826Z
Duration: 65 min
Description: Back (Width)/Biceps

Mike Fowler

21/04/22

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

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* Do WEIGHTED pull-ups if you are strong enough to get at least 5 per set.”

* Squeeze at the top for 1-2 solid seconds! *
Just do as many as you can, as long as they are quality!

- Drive your chest towards the bar.
- Pull with your back by driving your elbows down and bringing your shoulders blades in together.
- Look at your hands as “hooks” and don’t use your arms to pull yourself up.

Assisted Pull Ups

*1-2 second squeeze at the bottom*

- Set the incline bench up away from cable to allow a big stretch at the top of the movement.
- Before performing each rep, make sure you lats are flexed and engaged first.
- Press into the bar with the palms of your hands and squeeze your lats hard at the bottom of the movement.
- Keep tension on your lats at all times as you fight the resistance back into a full stretch.

Incline Cable Pullovers

Drop last set. 8 drop 8. 

- Lean your chest into an incline bench to prevent swinging.
- Grab the bar slightly outside shoulder width. 
- Flare your rib cage and stick your chest out as your drive the bar down to your chest.
- Lead with your elbows, squeeze your lats at the bottom.

Chest Supported Lat Pulldowns (See Notes)

- Grab the barbell slightly outside shoulder width.
- Press the backs of your arms against the pads at all times as you curl up to the top.
- Hold the squeeze at the top and then slowly control into a full stretch.

Wide Grip BB Preacher Curls

- Grab the barbell inside shoulder width.
- Press the backs of your arms against the pads at all times as you curl up to the top.
- Hold the squeeze at the top and then slowly control into a full stretch.

Narrow BB Preacher Curl

Preacher Curl Mechanical Drop! 🔥

* Reps Are PER Side*
* No rest timer. One rests while the other works.*

- Set an incline bench up high.
- Drive the back of the working arm into the top of the bench.
- Control the weight down into a full stretch. 
- Curl the DB up to the side of your head to increase the range of motion and really get that peak at the top.

Standing One Arm Preacher Curls

- Being your knees up close to your chest.
- Rest your elbows on the top of your quads, just above your knees.
- Control the weight into a full stretch.
- Curl the weight towards your face.
- Start narrow and end wide with the curl.

Seated Rope Curls

- Lay on the ground to prevent any swinging.
- Start narrow at the bottom of the movement with the top and as you curl up, bring the rope out wide.
- Keep your elbows tight to your sides and lock your shoulders in.

Lying Rope Curls

Bicep Compound Set! 🔥

Standing Alternate DB Curls

Back (Width)/Biceps

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 (Width)/Biceps

Community

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