Name: Playbook - Adam Swanson - Chest/Shoulders
Uploaded: 2023-06-27T18:01:52.094Z
Duration: 70 min
Description: Chest/Shoulders

Mike Fowler

27/06/23

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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

Choose a weight that you can JUST barely get 6-8 reps with on the fly’s and use that for both exercises.

- Lower the DB’s until the backs of your arms tough the ground.
- Do not “bounce” your arms off of the ground. Everything is controlled.
- Use your chest to fly the DB’s back to the starting position, squeezing hard at the top. 
- Keep your feet planted into the ground at all times.

DB Floor Fly

- Immediately transition to these once you finish 8 Fly’s.
- Press the DB’s while holding them in a neutral position. 
- Lower the DB’s slowly until the backs of your arms lightly touch the ground.

DB Floor Hammer Press

Chest Compound! 🔥

You’re going to double drop every set. 
Start with a weight that you can just push 6 with. Then drop the weight and press for 12 reps. Then drop and press for 20 reps.

- 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 (Look At Notes)

Drop the last set. 8 drop failure. 

- 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

- Plant your feet.
- Keep the DB’s “neutral” and parallel to the floor at all times.
- Lower the DB’s ensuring the heads of the DB’s come down towards the front of your shoulders.
- Press into a full extension at the top.

Seated Parallel DB Press

- Lead with your elbows. Drive them up towards the ceiling.
- Grab the bar with a slightly inside shoulder width grip.
- Bring the bar up to eye level.
- You should feel this in your shoulders/traps/upper back.

Barbell Upright Rows

- Use your side delts to lift the weights to the side. No momentum.
- Pause slightly at the top for extra tension.

Seated DB Side Laterals

Shoulder Compound #1

- Keep your elbows high.
- Maintain a slight bend in your elbows.
- Slowly control the negative on every rep into a full stretch.

Reverse Pec Dec

- Hang overtop of a low incline bench.
- “Reach for the walls” as you fly the dumbbells out in a controlled fashion.
- Try to pause slightly at the top and control down into a stretch to keep tension on the rear delts throughout the entire movement.

Incline DB Rear Laterals

Shoulder Compound #2

Chest/Shoulders

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

Leg Day (Quads + Hamstrings)

It was great. I didn’t it with some other stuff that you didn’t have on here.

Chest/Shoulders

Community

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