Name: Playbook - Adam Swanson - Back (Width)/Biceps
Uploaded: 2023-06-22T13:33:46.220Z
Duration: 75 min
Description: Back (Width)/Biceps

Adrienne

Jules

22/06/23

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

8 drop 8 on every set.

- Row/lead with your elbows.
- Keep tension in your back at all times throughout the movement.

Narrow Grip Lat Pulldowns

*1-2 Second Squeeze On Every Rep*

- Rotate as you pull to have your palms facing you.
- Lead with your elbows and drive them down/back as far as you can.
- This allows you to pull down in a straight line and crush your lats.
- You’re not anchored in on this so the stretch may not be as intense, but that’s okay, we are looking for that deep contraction on this one.

Supinated Pulldown Variation

*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

Drop the last set. 6 drop 6 drop 6.

- Maintain a slight bend in your elbows at all times.
- Drive the weights with your elbows.
- 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.

Kneeling Straight Arm Lat Pulldowns

*Hold the squeeze for 1-2 seconds*

- Allow your arms to drop into a full stretch.
- Lead with the palms of your hands and just use your biceps to curl the DB’s to the top.
- Squeeze hard and follow the negative down back into a full stretch.
- Lock your shoulders into the bench for more isolation.

Incline DB Curls

- Hold your first rep, half way down, for 10 seconds. 
- Perform the last 7 reps after with a 2 second squeeze at the top.

EZ Bar Preachers w/ 10s Hold

- Sit straight up in a bench and rest the EZ bar on your lap.
- Curl the bar up, leading with your palms and squeezing hard at the top.
- Control the bar back down into your lap for a slight pause and then lift again.

Seated EZ Bar Curls (Wide)

Bicep Compound #1

*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 #2

* Reps Are PER Side*

- 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

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

More workouts from Adam Swanson