Name: Playbook - Adam Swanson - Chest/Hamstrings/Calves
Uploaded: 2023-05-07T17:44:42.524Z
Duration: 65 min
Description: Chest/Hamstrings/Calves

11/02/22

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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

3:2:1:0

*Not Shown*
Control the negative for 3 seconds on the way down and pause for 2 seconds in the stretch.

Flat Dumbbell Fly

- 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

- Maintain a neutral spine throughout the entire movement. No rounding.
- Do not lock your knees out. Start with a slight bend before lowering the weight and maintain that same bend throughout. Let your hips do the rest of the work.
- Drive your hips back behind you as you lower your torso overtop of the weight. 
- Keep the pressure on the heels of your feet to engage the hamstrings. 
- Allow the DB’s to ride up and down your legs. Keep It tight and don’t let It drift out in front of you.

Dumbbell Romanian Deadlift

- Squeeze for 2 seconds at the top HARD!
- Stack your heels directly under your knees. Don’t place them too far away or too close to you. Find that sweet spot.
- Press through your HEELS at all times to help place tension on your hamstrings and glutes. 
- Keep your chin tucked at all times throughout this movement. Think about trying to make a “double chin”.
- Keep your arms locked and pressing “away” from the bar.
- As you drive the weights up and squeeze hard at the top, your goal is to try to make your torso and legs align and be parallel to the floor.

Chest/Hamstrings/Calves

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