Name: Playbook - Adam Swanson - Back (Width)/Biceps
Uploaded: 2023-05-07T17:44:42.851Z
Duration: 65 min
Description: Back (Width)/Biceps

The split inner and outer cable bicep was a killer

Austin

28/04/22

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

- Drive the bar down to your chest.
- Focus on pulling with your elbows and not your arms. 
- Look at your hands as “hooks” on the bar and let your lats do all the work!
- Try to imagine that you’re trying to wrap your elbows around to touch each other at the bottom of the movement to create a huge contraction.
- Follow the resistance all the way up to the top into a complete stretch.

Front Lat Pulldowns

- Underhand grip.
- Drive the bar down to your chest leading with your elbows.
- Focus on using your lower lats.

Reverse Grip Lat Pulldowns

Pulldown Compound Set! 🔥

* Don’t use a thick resisted band for this, just something that will give some extra tension.*

- Unlike traditional Pull Overs, It’s important that you pull the DB all the way up towards your stomach to really try to squeeze your lower lats at the top!
- Lay down on a bench positioning yourself closer to the far end to ensure the DB has clearance.
- Grip the DB with a “triangle grip”.
- Keep your feet close to the bench and almost squeeze the bench with your legs as you lower the DB to provide you with more stability. 
- Slowly lower the DB down, allowing a crazy stretch on your lats.

Banded Dumbbell Pullovers

- Stand straight up.
- Push the bar down with your palms and place all the tension on your lats.
- Bring the bar up to eye level every rep.

Straight Arm Lat Pulldowns

- Hinge at your hips and slightly lean forward. 
- Drive the bar down with your palms, placing all the tension on your lats.

Straight Arm Lat Pulldowns (Lean Forward)

Straight Arm Pulldown Compound! 🔥

- Lock your shoulders back and lock your elbows out in front of you/into your sides.
- Hinge at your elbows while only using your biceps to curl the weight up.
- Full squeeze at the top, full stretch at the bottom.

Incline Cable Curls (Wide Grip)

Incline Cable Curls (Narrow Grip)

Incline Cable Curl Compound! 🔥

- No rest timer. One rest while the other works.
- Lock the inside of your elbow into a bench and grab the top of the bench with your other hand for stability.
- Hinge at your elbow only and allow your biceps and top of forearm to do all the work on this movement.
- Squeeze at the top and slowly release down into a full stretch.

One Arm DB Hammer Curl (Bench Supported)

*Hold the squeeze for 2 seconds on each rep*

- Keep your elbows pointed up.
- Only hinge at your elbows. Keep you upper arms/shoulders locked into place at all times.
- Try to minimize as much leaning back as possible. Stay upright.

High Behind Head Curls

- No swinging.
- Hinge at the elbows and just use your biceps and tops of forearms to move the weight up and into a squeeze.

Seated DB Hammer Curls

Bicep Finisher!

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

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