Name: Playbook - Adam Swanson - Back (Width)/Biceps
Uploaded: 2023-05-18T17:57:31.746Z
Duration: 65 min
Description: Back (Width)/Biceps

Jules

Swapped the last burner for Hammer Curl - Overhead Skullcrusher. Focused too much on back last upper day.

Christen

Adrienne

18/05/23

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

* 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

Drop the last set. 6 drop 10.

- Lead with your elbows. 
- Drive the bar to your middle chest.
- Focus on squeezing your lower lats.
- Lean in for a full stretch at the top.

Reverse Grip Lat Pulldowns (See Notes)

- Maintain a slight bend in your elbows at all times.
- Drive the weight with your lats.
- Squeeze and tighten your lats at the top before you pull to create tension.
- Lean into the stretch at the top to exaggerate the lat stretch.

Dual Rope Straight Arm Lat Pulldowns

- Row/lead with your elbows.
- Keep tension in your back at all times throughout the movement.
- Exhale and sink the chest in as you pull the handle straight down.
- Get a solid squeeze on those lower lats and then fight the resistance up.

Narrow Grip Lat Pulldowns (Rounded Back)

- Lock your shoulders/upper arm into place. 
- Hinge at your elbows and allow your biceps to be in total control throughout the entire movement. 
- Be explosive on the positive and control that negative on the way down.

Standing EZ Bar Curl

- Grab the bar with an inside shoulder width grip.
- Lock your upper arms/elbows into place.
- Hinge at your elbows only.
- Feel the squeeze in your biceps/forearms at the top of every rep.

Reverse Grip EZ Bar Curls

Bicep Compound! 🔥

Hold the squeeze for 1-2 seconds at the top of every rep.

- Stand with a slightly outside shoulder width stance.
- Heels in, toes out.
- Squat down low and tuck your elbows/triceps into the inside of your knees. Use this for leverage.
- Curl the bar as high as you can and squeeze hard at the top! (If you can get the bar behind your head at the top, even better).

Frog Curls 🐸

- Sit on a Lat Pulldown Machine facing away from the cable stack.
- Scoot your butt towards the front of the seat slightly and then lean back to create that “slight incline” angle.
- Press the backs of your arms against the two pads.
- Sit up tall and complete full range motion curls from this position using the pads for greater isolation in your arms!

Seated DB Incline Hammer Curls (On Pulldown Machine)

Once you burn out, scoot forward, free your arms from resting on the pads, and curl until fail.

- 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 (SEE NOTES)

Hammer Curl Burner! 🔥

Back (Width)/Biceps

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 (Width)/Biceps

Community

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