Name: Playbook - Adam Swanson - Biceps/Triceps/Light Shoulders
Uploaded: 2023-05-07T17:44:42.664Z
Duration: 65 min
Description: Biceps/Triceps/Light Shoulders

12/03/22

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- Lock your shoulders down and keep your elbows pressed to your sides and slightly in front of you throughout the entire movement.
- Leading with the palms of your hands, contract you’re biceps and curl the weight up to the top.
- Hinge at your elbows, don’t let your shoulders take over this movement. 
- Hold the squeeze at the top and slowly fight against the resistance on the way down.

Barbell Curls

- The reason for the two ropes is the increase the range of motion and get a greater contraction (squeeze) on your triceps at the end of the movement.
- Keep your shoulders locked.
- Allow your elbows to work as a hinge and keep all the tension on the triceps.
- Really exaggerate both the stretch and the contraction.

Dual Rope Pushdowns

Biceps/Triceps Superset #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

- Lock your shoulders into place.
- Do not move the upper part of your arm at all throughout the entire movement.
- Hinge at the elbows to keep all tension on the triceps.
- Keep your elbows in tight and do not flare them out.

Seated DB Overhead Extension

Biceps/Triceps Superset #2

- 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)

- Keep your upper arms locked into place at all times.
- Point your elbows towards the ceiling.
- Just hinge at your elbows and use your triceps to lower and extend the weight into a lock at the top.

Dumbbell Floor Extensions

Biceps/Triceps Superset #3

- Press two dumbbells together HARD throughout the ENTIRE movement. 
- Position your elbows higher on the preacher bench and make sure they are secured.
- Slowly lower the DB’s into a complete stretch and then curl them back in front of your face squeezing hard at the top.
- Make sure you are driving your elbows into the bench at all times!

Seated DB Preacher 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

- Grab the barbell with an “overhand” or pronates curl.
- Drive your elbows into the preacher as you curl every rep up into a full contraction.

Reverse Grip Barbell Preacher Curls

Bicep Tri-Set! 🔥

- Lock your shoulders and elbows in before you start. 
- Your elbows are going to be working as a “hinge”. Don’t let your shoulders take over this movement and make sure all tension stays on your triceps. 
- Press through the palms of your hands into the bar to engage the triceps more!

Straight Bar Pushdowns

- Supinate your grip (grab the bar underhand).
- Lock your shoulders and elbows in before you start. 
- Your elbows are going to be working as a “hinge”. Don’t let your shoulders take over this movement and make sure all tension stays on your triceps.

Reverse Grip Tricep Pulldowns

- Keep your shoulders locked.
- Allow your elbows to work as a hinge and keep all the tension on the triceps.
- Really exaggerate both the stretch and the contraction.
- Stagger your stance with one foot in front of the other.

Overhead Rope Extensions

- Very important to set this up so that your back is rubbing against the bench. DO NOT press away from the bench or your shoulder joints will take some unwanted strain.
- Lock your elbows in and point them behind you as you lower yourself! 
- Pressure on the palms!

Weighted Bench Dips

Tricep Giant Set! 🔥

- Set the bench up close enough that as the bar comes down It is almost touching your chin. 
- Bring the bar down to chin level every rep, no deeper. 
- Fully extend to the top and control the weight down.

Biceps/Triceps/Light Shoulders

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