Name: Playbook - Adam Swanson - Chest/Forearms
Uploaded: 2023-05-27T20:34:27.016Z
Duration: 60 min
Description: Chest/Forearms

First workout after being sick the past few days. Great workout 🤙🏻

Jules

Adrienne

27/05/23

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

As you see below, I want you to work up to a weight that you can handle for 6 reps with PERFECT form, but It will take EVERYTHING out of you.

The feeder sets are just for you to gauge where your strength is at today and get your body ready for some heavier resistance.

Set 1: 12 Rep Warm-Up
Set 2: 10 Rep Warm-Up
Set 3: 3 Rep Feeder Set
Set 4: 3 Rep Feeder Set
Set 5: Top Set #1 (Go To Failure)

Low Incline DB Press

Time to CRUSH your chest from all angles on this one! Make every rep count! Let’s go!

- Set the incline bench up high and begin the mechanical drop-set here.
- Try to attack that upper shelf of your chest as best as you can. 
- Rotate the DB’s inwards slightly to take tension off of the shoulders.

High DB Incline Press

- Drop the bench by 1 notch and hammer out another controlled 6 reps.
- Let your chest do all of the work.

DB Incline Press

DB Low Incline Press

- Drop the bench by 1 notch (down to a flat position) and hammer out another controlled 6 reps.
- Let your chest do all of the work.

DB Flat Press

- Drop the bench by 1 notch if it allows you to OR toss a 25lbs plate under the bench (as shown in the video) and hammer out another controlled 6 reps.
- Let your chest do all of the work.

DB Decline Press

Chest Mechanical Drop-Set!🔥

- Take 1-2 steps forward.
- Keep your chest out, shoulders back, and maintain a slight bend in your elbows at all times.
- Lead with the palms of your hands and bring them together.
- If your shoulders start to round forward at the top of the movement, the weights is too high. Lower It and use your chest.

Standing Cable Fly

- Take 1 Step BACK from the cable. Not forward. 
- Lower the weight by 5-15lbs.
- Bring the handles together, completely in-line with each-other.
- Using the same form as your Standing Cable Fly I want you to just work the top half of the rep.
- Keep constant tension in your chest and keep the range of motion short on this one.

Partial Standing Cable Fly

Chest Compound Set #1

Drop the last two sets. 6 drop 6.

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

Smith Machine Floor Press (SEE NOTES)

- 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

- 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 Compound Set #2

- 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)

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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