Name: Playbook - Adam Swanson - Push Day (Chest/Shoulders/Triceps)
Uploaded: 2023-05-07T17:44:44.206Z
Duration: 65 min
Description: Push Day (Chest/Shoulders/Triceps)

Lillian

Jules

18/04/23

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

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- Do PLENTY of warm-up sets leading up to your two working sets.
- Get a feel for how strong you are feeling and slowly build up, doing sets of 5-8 reps to feel where you should start your first working set.
- Your two working sets should be ALL OUT. Put everything into them. Your finally rep should be clean, but a bit of a struggle.

Incline Dumbbell 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

- 2 second negatives. 1 second pause at the top squeeze. Every rep.
- Pronate your grip (twist your wrists forward) at the end of the movement as you squeeze.
- Keep your chest stuck out at all times.
- Keep your shoulders pinned back and don’t allow them to roll forward at the end of the movement. 
- Keep the tension on your chest throughout the ENTIRE movement.

Seated Cable Fly Twist

*Use handles if you don’t have wrist cuffs*

- I put a roller behind me to support my back, but also allow more range of motion through my shoulders/scaps as I perform this movement.
- Imagine you’re doing the “YMCA” when you are doing this movement. Raise your arms at a 10 o’clock - 2 o’clock angle.
- Don’t let the two “balls” of the cable cross over in the front.
- Your palms should be facing ahead of you at the top of the movement as you are contracting.

Seated Cable Y-Raise

*Use handles if you do not have the wrist cuffs shown*

- Lay on the ground, plant your feet into the floor, and make sure the angle of your elbows are in direct line with the pull of the cable (about 45 degrees). 
- Let the cables centre out and cross at your upper chest. 
- Don’t let the two “balls” of the cable cross at the top of the movement. Stop just before.
- Press through your triceps and fully extend, locking your arms out and squeezing hard into the ground.

Lying Cable Tricep Extensions

- Keep your shoulders locked.
- Allow your elbows to work as a hinge and keep all the tension on the triceps.
- Really exaggerate both the stretch and the contraction.

Rope Pushdowns

- Keep your shoulders locked.
- Allow your elbows to work as a hinge and keep all the tension on the triceps.
- Really exaggerate both the stretch and the contraction.
- Stagger your stance with one foot in front of the other.

Overhead Rope Extensions

Tricep Blaster

- Start with your arms angled behind your head towards the back wall.
- Lock your shoulders/upper arms into place.
- Just hinge still the elbows allowing your triceps to control the weight down into a full stretch.
- Press into a full lock out to squeeze your triceps at the top.

Lying DB Extension (Elbows Pointed Back)

- Start with your arms locked straight out ahead of you pointed towards the ceiling.
- Lock your shoulders/upper arms into place.
- Just hinge still the elbows allowing your triceps to control the weight down into a full stretch.
- Press into a full lock out to squeeze your triceps at the top.

Lying Dumbbell Extensions (Elbows Pointed Straight Up)

- Start with your arms angled in front of you.
- Lock your shoulders/upper arms into place.
- Just hinge still the elbows allowing your triceps to control the weight down into a full stretch.
- Press into a full lock out to squeeze your triceps at the top.

Lying Dumbbell Extensions (Elbows Pointed Forward)

Lying Extension Mechanical Drop Set

Push Day (Chest/Shoulders/Triceps)

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.

Push Day (Chest/Shoulders/Triceps)

Community

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