Name: Playbook - Adam Swanson - Back (Width)/Biceps
Uploaded: 2023-05-11T16:05:25.237Z
Duration: 70 min
Description: Back (Width)/Biceps

Mike Fowler

Jules

11/05/23

NEW SPLIT IS LIVE!

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* 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

* Watch the full video to see all 3 of the variations *

1st 8 Reps: Outside Shoulder Width Grip

2nd 8 Reps: Shoulder Width Grip

3rd 8 Reps: Inside Shoulder Width Grip

- Row with your elbows. Not your arms.
- Use lifting straps if your grip starts to go.
- Try to progress up in weight as you roll through the sets.

Front Lat Pulldowns (3 Variations)

*Reps Are PER ARM*
*2 Second Squeeze On Every Rep*

- Rotate at the top as you pull to have your palms facing you.
- Lead with your elbow and drive It down/back as far as you can.
- Don’t be afraid to slightly drop your shoulders as you pull the weight down to “lean into” the contraction of your lat a little harder. (As shown in the video)

Supinated One Arm Cable Pulldowns

- 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” (place both tips of your thumbs and both tips of you index fingers together to form a triangle).
- 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.
- Drive your elbows up and in and only bring the DB to about eye level. Small range of motion, but all lat focused!

Dumbbell Pullovers

* Reps Are PER ARM*

- Lock your upper arms into place and only hinge at your elbows using your biceps.

Seated Alternate DB Curls

- Squeeze HARD at the top for 1-2 seconds on every rep.
- Control that negative into a full stretch.
- Lock your shoulders/upper arms into place.

Standing Cable Curls

- Squeeze HARD at the top for 1-2 seconds on every rep.
- Lock your shoulders/upper arms into place. 
- No swinging.
- Hinge at the elbows and just use your biceps and tops of forearms to move the weight up and into a squeeze.

Standing DB Hammer Curls

- Squeeze HARD at the top on every rep.
- Control that negative into a full stretch.
- Lock your shoulders/upper arms into place.
- Try to minimize the swinging.

Standing EZ Bar Curl

*Reps are PER ARM*

- Lock your shoulders into place.
- Maintain a neutral grip on the dumbbell throughout the entire movement.
- Focus on curling the dumbbell across your torso, trying to bring the bottom of the dumbbell up to the opposing pec. 
- Allow your biceps and forearm to do all the work and don’t “swing” with your shoulders.

Pinwheel Curls

Bicep Giant-Set!

- Lock your upper arms into place and only hinge at your elbows.
- Place all tension on your biceps at all times.
- Full stretch, full contraction.

Incline Cable 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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