Name: Playbook - Adam Swanson - Chest/Forearms
Uploaded: 2023-05-14T19:38:31.793Z
Duration: 70 min
Description: Chest/Forearms

Adrienne

13/05/23

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- Plant your feet.
- Squeeze your Glutes.
- Retract your shoulder blades into the bench.
- Control the negative for 2-3 seconds.

Incline DB Press

Drop the last set. 8 drop 8.

- Plant your feet.
- Retract your shoulder blades (roll them back and lock them down) into the bench.
- Keep your hips down and make sure your glutes stay pressed into the bench. 
- Maintain a slight bend in the elbows throughout the entire movement, don’t lock your elbows out at any point.

Incline Cable Fly (SEE NOTES)

- Control all the weight on the negative on one side, push up with both hands, and then control all the weight on the negative on the other side. That’s one rep.

Alternating Flat Smith Press

- Feet together.
- Lean forward slightly.
- Lead with your chest, drive through the palms of your hands.
- Bring the cables in together and up to forehead height. 
- Slowly control all the way down into a negative.

Low Cable Chest Fly

- Bump the weight up by 10-20lbs.
- Stagger your stance. 
- Lean forward. 
- Lead with your chest. 
- Drive the palms together and keep your chest stuck out throughout the entire movement.

Leaning Forward Cable Fly

Chest Fly Burner! 🔥

- Lower the dumbbells down in a controlled fashion until your elbows touch the floor.
- Drive your feet and shoulders into the floor while keeping your hips down and press the weight away from you.

DB Floor Press

- Make sure your hands are lined up in the middle of your chest and not ahead of you to help engage your chest more and take tension out of your shoulders.
- Make sure your torso drops with your hips. Do NOT let your hips drop to the floor, try to make sure that your chest is the first thing to touch the floor and not your thighs.
- Push through your palms. 
- If you cannot perform at least 5 full push ups, resort to push ups on your knees here.

Push Ups

Chest Finisher!

- 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

- 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

Chest/Forearms

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.

Chest/Forearms

Community

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