Name: Playbook - Adam Swanson - Chest/Forearms
Uploaded: 2023-05-07T17:44:42.915Z
Duration: 65 min
Description: Chest/Forearms

Austin

14/05/22

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Build up to HARD sets of 8! The last two sets should be to complete failure. Don’t take these lightly. 

- Set the incline bench high and make sure the bar comes down directly on to that upper chest, close to your chin.
- Suck your shoulder blades in and arch your chest out throughout the entire movement to maintain tension on your upper chest/front delts.

High Incline Smith Machine Press

- Don’t let the bar “bounce” off of your chest.
- Total control both ways.
- Keep tension on your chest throughout.

Flat Smith Machine Bench Press

- Throw the stoppers up on smith machine to only allow the bar to come down half way.
- Again, don’t “bounce” the bar off of the stoppers. Come to a complete stop. No momentum.
- These should be very hard. You are starting your press from the “sticking” or weakest point of your bench press. Great strength builders.

Flat Smith Machine Dead-Stop Press

Mechanical Chest Drop-Set

- Add the foam roller between your blades to increase the range of motion and free up your scapula during this movement. Feels great.
- Pause for 1 second in the stretch. Squeeze for 2 seconds.
- Keep your shoulders pinned back during this movement and make sure your chest is doing ALL the work.

Seated Cable Fly (w/ Foam Roller Between Shoulder Blades)

- Plant your feet. Don’t “tip toe” or “tap dance” on the floor when the lift gets tough. Make sure your feet are PLANTED. You will generate a lot of power from here.
- Squeeze your glutes and retract your shoulder blades (roll them back and lock them down) into the bench. This will make you form a slight arch in your back which is completely fine.
- By following this set up you should feel completely stable and a lot stronger before/during your sets.
- Press “against” the bench behind you with your shoulders as you press the weight away from you! Use It as a counter force!
- Control the weight and keep your chest pressed out!

Flat DB Bench Press

- Square the DB’s together on your chest.
- Press through into a full extension at the top.
- You should feel the inside of your chest squeeze hard.

Flat Dumbbell Hex Press

Chest Compound #1

- Go Until Fail. 
- Don’t let your hips sink.

Banded Push-Up (Feet Up On Box)

- Go until fail.
- Don’t let your hips sink.

Banded Push-Up (Feet On Floor)

Push-Ups (Feet On Box)

- Go until fail.
- Don’t let hips sink.

Push-Up (Feet On Ground)

Push Up Mechanical Drop Set!🔥

- Hold the squeeze for 1-2 seconds at the top.
- Allow the bar to slowly rolling down into your finger tips.
- Roll the bar all the way back up into a full contraction in the forearms.

Behind Back Barbell Forearm Curls

- Sit near the end of a bench and allow your wrists to hang off the end.
- Hold the squeeze for 1-2 seconds at the top.
- Allow the bar to slowly rolling down into your finger tips.
- Roll the bar all the way back up into a full contraction in the forearms.

Seated Forearm Curls

Chest/Forearms

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.

Chest/Forearms

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