Name: Playbook - Adam Swanson - Push Day (Chest/Shoulders/Triceps)
Uploaded: 2023-05-07T17:44:42.362Z
Duration: 65 min
Description: Push Day (Chest/Shoulders/Triceps)

Mike Fowler

16/01/22

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

Stay connected with me on Instagram and share your progress with me @Dvtraining #DVT365

As you see below, I want you to work up to a weight that you can handle for 6 reps with PERFECT form, but It will take EVERYTHING out of you.

The feeder sets are just for you to gauge where your strength is at today and get your body ready for some heavier resistance.

Set 1: 12 Rep Warm-Up
Set 2: 10 Rep Warm-Up
Set 3: 3 Rep Feeder Set
Set 4: 3 Rep Feeder Set
Set 5: 3 Rep Feeder Set
Set 6: Top Set (Go To Failure)
**Drop this last set by about 30% and perform 1 set of DB Floor Press to absolute failure.**

Low Incline DB Press (Drop Last Set, Read Notes)

- 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

As you see below, I want you to work up to a weight that you can handle for 6 reps with PERFECT form, but It will take EVERYTHING out of you. 

*Watch the whole video to see my top set.*

The feeder sets are just for you to gauge where your strength is at today and get your body ready for some heavier resistance.

Set 1: 10 Rep Warm-Up
Set 2: 8 Rep Warm-Up
Set 3: 3 Rep Feeder Set
Set 4: 3 Rep Feeder Set
Set 5: Top Set (Go To Failure)

Seated DB Shoulder Press

- 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

Front Shoulder Compound Set #1

- Grab the bar with a shoulder width hand positioning.
- Press your elbows out towards your feet as you lower the bar.
- Make sure the bar travels straight up and down throughout this movement.
 - Keep the bar in-line with your collar bones.
- Once your forearms touch your biceps, stop descending and press back up into a full extension at the top.
- Wrap your thumbs around with the rest of your fingers to help engage the triceps  more.

** If you feel any elbow pain at all, resort to a close grip press. **

JM Press (3 Second Negatives)

- Lock your shoulders and elbows in before you start. 
- Your elbows are going to be working as a “hinge”. Don’t let your shoulders take over this movement and make sure all tension stays on your triceps. 
- Press through the palms of your hands into the bar to engage the triceps more!

Straight Bar Pushdowns

- Lock your shoulders and elbows in before you start. 
- Supinate your grip (grab underhand).
- Your elbows are going to be working as a “hinge”. Don’t let your shoulders take over this movement and make sure all tension stays on your triceps. 
- Press down and lock your elbows out, squeezing your triceps at the bottom.

Reverse Grip Tricep Pulldowns

- Very important to set this up so that your back is rubbing against the bench. DO NOT press away from the bench or your shoulder joints will take some unwanted strain.
- Lock your elbows in and point them behind you as you lower yourself! 
- Pressure on the palms!
- Go until fail!

Bodyweight Bench Dips

Tricep Tri-Set #1

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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