Name: Playbook - Adam Swanson - Chest/Forearms
Uploaded: 2023-06-20T17:05:12.441Z
Duration: 70 min
Description: Chest/Forearms

I was struggling bit especially the decline barbel bench press… but overall a good and sweaty workout.

Jules

17/06/23

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*Pyramid up to a heavy weight and then pyramid back down.*

- Control the bar down to your lower chest.
- Do not bounce the bar off of your chest, but let It lightly tough.
- Fully extend your elbows at the top and try to flex your chest hard on every rep.

Decline Barbell Bench Press

Do your DB presses inside the cables so that you can just put the DB’s down and hop immediately into the fly’s.

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

Incline DB Press

- 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

Chest Compound #1

- I LOVED using wrist cuffs rolled on to my elbows to take the grip out of these.
- Act as if you are trying to extend and touch your elbows together in the contraction.

Standing Cable Fly (2 Sec Holds)

Standing Cable Fly (No Tempo)

Chest Compound #2

- 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 Compound #3

- 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

* Reps are PER side!*
No rest. One rests while the other works.

- Hang your wrist off of a bench and curl the DB up as high as you can on every rep.
- Hold at peak contraction for 2 seconds each rep.

Reverse DB Wrist 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

Community

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