Name: Playbook - Adam Swanson - Shoulders/Biceps
Uploaded: 2023-05-07T17:44:43.624Z
Duration: 65 min
Description: Shoulders/Biceps

Mike Fowler

11/11/22

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- Set the stoppers up to chin level.
- Control the weights all the way down onto the stoppers. Let It stop, DON’T bounce.
- Keep your core tight and press into full extension at the top.

Dead-Stop Seated BB Shoulder Press

- Peep the rest breaks 👀.
- 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

- 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

- Grab a weight that you can perform 20-30 consecutive reps with.
- Take as few breaks as possible on your journey to 100 reps.
- Do not get sloppy with your form just because of the volume and then burn. Keep It tight.
- The numbers you are pumping out will slowly start to decline as you move forward, that’s ok. Keep pushing.
My reps went: 24, 18, 12, 10, 10, 8, 8, 4.

Standing DB Side Laterals (Read Notes)

- Sit far enough away from the cable so that there is constant tension at all times and you are not resting even at the bottom.
- Using the front of your shoulders, raise the rope up to eye level, pause, and slowly fight the resistance back down into a stretch.

Lying Cable Rope Front Raise

- Follow a straight line at all times tbat is in line with your collar bones/neck.
- Do not press ahead or behind you. Move straight up and down.
- Separate the rope slightly at the bottom, keeping your elbows in and not flaring them too much.
- Press your hands together at the top of the movement, feeling the pull on your shoulders at all times.

Lying Cable Rope Press

Front Delt Finisher!

- Hold your first rep, half way down, for 10 seconds. 
- Perform the last 7 reps after with a 2 second squeeze at the top.

EZ Bar Preachers w/ 10s Hold

- Squeeze HARD at the top for 2 seconds on every rep.
- Control that negative into a full stretch.

D-Handle Cable Curls

- **NOT SHOWN** Squeeze for 4 seconds at the top, fight for 2 seconds on the way down.
- No swinging.
- Hinge at the elbows and just use your biceps.
- Keep palms facing in front of you throughout the entire movement.

Shoulders/Biceps

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