Name: Playbook - Adam Swanson - Shoulders/Biceps
Uploaded: 2023-05-07T17:44:44.134Z
Duration: 65 min
Description: Shoulders/Biceps

Lillian

Jules

31/03/23

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- Bend over at ~90 degrees.
- Let your arms hang to stretch your shoulders.
- Maintain a very slight bend in your elbows throughout the entire movement.
- Only lift the weights up until they are parallel to the floor, no higher or you will start to incorporate a lot of traps. 
- Try to “reach for the walls” on every rep.

Bent Over DB Lateral

*2 second hold at the top!*

- Set up a bench at a slight incline.
- Set the cable up at a lower level (about the same height as your knees when you are sitting on the bench). 
- Cross the cable handles over and lay back.
- Do not let the two “balls” on the cables cross over at the bottom of the movement to maintain greater tension on the shoulders.
- Using your side delts, raise the handles up to about 90 degrees forming a “T” with your body.
- Slowly control the weight down to the starting position, letting It burn all the way!

Incline Cross Cable Side Laterals

- 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 Laterals

- Set the bench up close enough that as the bar comes down It is almost touching your chin. 
- Bring the bar down to chin level every rep, no deeper. 
- Fully extend to the top and control the weight down.

Seated Smith Machine Shoulder Press

*2 second hold at the top and 2 second negative in on the way down!*

- Sit on a Lat Pulldown Machine facing away from the cable stack.
- Scoot your butt towards the front of the seat slightly and then lean back to create that “slight incline” angle.
- Press the backs of your arms against the two pads.
- Sit up tall and complete full range motion curls from this position using the pads for greater isolation in your arms!

Seated DB Incline Hammer Curls (On Pulldown Machine)

*2 second negatives!*

- Press two dumbbells together HARD throughout the ENTIRE movement. 
- Position your elbows higher on the preacher bench and make sure they are secured.
- Slowly lower the DB’s into a complete stretch and then curl them back in front of your face squeezing hard at the top.
- Make sure you are driving your elbows into the bench at all times!

Seated DB Preacher Curls

*3 second negatives!*

- Lock your shoulders and elbows into place.
- Hinge at your elbows to isolate your biceps and don’t use momentum from your shoulders.

Standing EZ Bar Curl

*2 Second Hold At The Top*

- Press the backs of your arms into the bench and let your arms hang in a full stretch.
- Using the past as a counter force, lead with your palms, press your arms against the pad, and use your biceps strictly to curl up towards your forehead.

EZ Bar Spider Curls On Preacher

Shoulders/Biceps

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.

Shoulders/Biceps

Community

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