Name: Playbook - Adam Swanson - Chest/Hamstrings/Calves
Uploaded: 2023-05-07T17:44:43.271Z
Duration: 75 min
Description: Chest/Hamstrings/Calves

19/08/22

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Seated Calf Raise

Standing Calf Raise

- 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 (2s Squeeze)

*Notice the 25lbs plate under the bench to create a very slight decline.*

Sets 1-3: Warm Up/FeederSets (Focus On Form And Connection, Increase weight, Build towards top sets).

Sets 4 + 5: Top Sets (Take These Sets To Complete Failure At A Heavy Weight That You Have Built Up To)

Set 6: Back-Off Set: Decrease the weight by about 30% and perform 10 reps.

Decline DB Bench Press (Read Notes)

- 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 Barbell Bench Press (3s Negatives)

- Plant your feet and drive your shoulder blades into the bench before performing any rep to make sure you are stabilized.
- Slowly lower the DB’s into a stretch.
- Slightly pause at the bottom of the movement before moving the DB’s back to the top. TENSION!

Flat Dumbbell Fly

- Square the DB’s together on your chest before performing the first rep.
- Keep your chest contracted throughout the entire movement. 
- You should feel the majority of the tension in the middle/inside of your chest.

Flat Dumbbell Hex Press

Chest Compound #1 🔥

- Keep your shoulders rolled back and your chest stuck out.
- Do not let your shoulders roll forward and make sure your chest is taking on all the tension!

Seated 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 #2 🔥

*Hold The Squeeze For 2 Seconds*

- Stay leaned forward to place more emphasis on the hamstrings, especially in the stretch.
- Keep your butt on the seat.
- Lead with your heels.
- Curl your heels towards your butt and hold the squeeze.
- Fight the weight on the way up using just your hamstrings into a full stretch.

Leaning Forward Seated Leg Curl (2s Squeeze)

Chest/Hamstrings/Calves

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/Hamstrings/Calves

Community

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