Name: Playbook - Adam Swanson - Chest/Shoulders
Uploaded: 2023-07-11T18:57:34.243Z
Duration: 70 min
Description: Chest/Shoulders

Adrienne

11/07/23

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- 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.
- 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

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.

Incline Smith Machine Bench Press

- Wrap a band around your upper back hooking your thumbs on each end of the band (as shown).
- Lower the bar at a slow pace until the back of your arms lightly touch the ground. 
- Press through all the way to the top noticing that the resistance gets stronger near the top from the band.

Banded Smith Machine Floor Press

- You’ll notice there is only tension at the top half of this movement, so that’s where I try to stay (as shown).
- You should feel the inside of your chest burning up during this movement and CONSTANT tension.

Lying Banded Fly

- 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

Chest Blaster 🔥

- 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

- Don’t let the bar drop below your chin. 
- Brace your core before you press and before you lower the bar.

Seated Barbell Shoulder Press

- Lead with your elbows. Drive them up towards the ceiling.
- Lean back very slightly and allow the cable to travel down your body, don’t stand too far away.
- Bring the bar up to eye level.
- You should feel this in your shoulders/traps/upper back.

Cable 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

- Lean over top of an incline bench.
- Grad a heavier weight than normal. 
- Lock your arms out towards the ground.
- Place tension on your rear delts and swing in a controlled fashion out to the sides.
- Your rears should be on fire.

DB Hang & Swings

- 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

* All the way up and all the way down equals 1 REP *

- Separate the band as far apart as you can on each hand crawl to create tension on the shoulders.
- Crawl up high above your head and then all the way down to your hips.

Spider Crawls (See video AND notes)

Chest/Shoulders

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

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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