Name: Playbook - Adam Swanson - Shoulders/Biceps
Uploaded: 2023-05-07T17:44:43.593Z
Duration: 60 min
Description: Shoulders/Biceps

04/11/22

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

- 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

- Grab a heavier weight than normal and just work that bottom half of the rep of a Standing Side Lateral.
- Your side delts are most strong at the bottom half of this movement. So let’s take advantage of this.
- Try to prevent as much “swinging” as possible and still keep this movement strict on your shoulders. 
- They should be on fire after these sets. Keep them tight!

Overloaded DB Side Laterals

- Think about a clock. I want you to try to lift the dumbbells up at about a 10-2.

- Position yourself on an incline bench with your feet planted securely into the ground.

- Pause at the bottom to minimize momentum.

- Focus on using your side delts to raise the DB’s up. Squeeze at the top.

High Incline DB Y-Raise

*Reps are PER ARM*

- Notice the pull on this. I am not pulling the handle out beside me, but rather trying to pull so that my knuckles face directly behind me at the top of the movement. 
- If you put your hands up right now as if you were to perform a shoulder press and try to push your shoulders back behind you, you’ll feel the tension in your side delts. That’s what you should aim to feel at the top.

One Arm Cable Cross Lateral

*Reps Are PER ARM*

- Sit on the ground, keep your chest high, and keep your core tight throughout the entire movement.
- Fully extend to the top and slowly lower the DB back down to chin level before pressing the other side. 
- Alternate until you reach the prescribed reps.

Seated Z-Press

- 3 pauses on the way up. 3 pauses on the way down.
- Do not rush these and do not use heavy weights! This is a finisher!
- Take your time!

Seated DB 6-Ways

Standing EZ Bar Curls (5:0:1:0)

- Perform a shoulder width chin-up, using a band for assistance to help you focus more on your biceps.
- Pull yourself up, squeeze, and slowly release all with your biceps.
- Try to pull your chest up to/over the bar.
- Slightly push your feet out in front of you as you pull up to create a better angle for your biceps rather than being straight up.

Assisted Chin-Ups (Bicep Emphasis)

**Reps Are Per Side**

- Hinge at your elbows to just use your biceps and take the movement out of your shoulders.
- Perform a normal curl first with your palms facing forwards and then switch immediately into a neutral grip to perform a hammer curl before moving to the next arm!

Standing DB Curl-Hammer Curl

*Hold The Squeeze For 1 Second Each Rep*

- Position yourself away from the direct line of the cable. 
- Lead with the palms of your hands to increase the engagement of your biceps.
- Curl the bar down behind your head, hinting at the elbows, and not using any bit of your shoulders.

Shoulders/Biceps

More workouts from Adam Swanson