Name: Playbook - Adam Swanson - Chest/Shoulders
Uploaded: 2023-08-01T15:51:14.117Z
Duration: 70 min
Description: Chest/Shoulders

She’s back on them routines after a ten day holiday✨ Happy to be back lifting🤎

Adrienne

01/08/23

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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

- Take 1-2 steps forward.
- Keep your chest out, shoulders back, and maintain a slight bend in your elbows at all times.
- Lead with the palms of your hands and bring them together.
- If your shoulders start to round forward at the top of the movement, the weights is too high. Lower It and use your chest.

Standing Cable Fly

- Take 1 Step BACK from the cable. Not forward. 
- Lower the weight by 5-15lbs.
- Bring the handles together, completely in-line with each-other.
- Using the same form as your Standing Cable Fly I want you to just work the top half of the rep.
- Keep constant tension in your chest and keep the range of motion short on this one.

Partial Standing Cable Fly

Chest Compound Set #1

- 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

Chest Mechanical Drop-Set

- Drop the dumbbells down to about your chin. No lower.
- Fully extend at the top of the movement. 
- Brace your core as you lower the weight down.

Seated DB Shoulder Press

- Ouch. That’s all I gotta say.
- Perform a full side lateral and then control the negative until you are about half way down, go back to the top, and the slowly lower down all the way. That’s one rep.

1.5 Seated Side Laterals

- Don’t go straight out the sides or you may find your incorporate A LOT of trap.
- Bring the DB’s forward ever so slightly and maintain a slight bend in your elbows as you perform this.
- Pause at the top slightly and control the weights down.

Seated DB Side Laterals

- Go until failure on these!
- Stand on a lightly resisted band.
- “Reach for the walls” on every rep while slightly bringing your arms in front of you.
- Really attack those side delts and finish them off. 
- Constant tension with a slight pause at the top of every rep.

Standing Banded Side Laterals

Side Shoulder Tri-Set

*Reps are PER ARM*

- Try to minimize the “swinging” and focus on lifting and lowering the DB with the front of your shoulder.

Standing Alternate DB Hammer Front Raise

- Keep your hips and chest pressed to the bench.
- Fully extend all the way to lock out at the top.
- Control the weight down until your elbows are at about a 90 degree angle.
- Plant your feet on the ground behind you so that you are still standing, but leaning into the bench.

Incline Cable Superman Press

- Stay on the bench in the same position as the Superman Press.
- Shift the angle of your hands within the handles so that all the tension is on the top part of your index fingers (like you are trying to stack your hands flat to do a karate chop).
- Use your front delts to drive the two handles up and together at the top.

Incline Cable Front Raise

Compound Set

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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