Name: Playbook - Adam Swanson - Back (Width)/Biceps
Uploaded: 2023-06-15T18:41:40.871Z
Duration: 65 min
Description: Back (Width)/Biceps

Jules

15/06/23

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

*4 Second Negatives*
Drop the last set. 6 drop 6.

- 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

- Row with your elbow. 
- Keep your elbow low and row back as far as you can to maximally squeeze that lat.
- Stop before performing each rep. Do a stop and start.
- Supinate your grip as you row (rotate your palm towards the ceiling).

Standing Supported One Arm Cable Row

*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

* 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

- 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! 🔥

*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

*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 Compound #1 🔥

*Hold the squeeze for 2 seconds on each rep*

- Lean forward very slightly and allow your arms to lock behind you to exaggerate the stretch in your biceps.
- Once your arms are behind you, make sure your upper arm/shoulders do not move and you only hinge at the elbows letting your biceps do all the work. 
- Hold the squeeze for 2 seconds on each rep and then slowly fight the resistance back into a full stretch.

Seated 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

Bicep Compound #2 🔥

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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