Name: Playbook - Adam Swanson - Shoulders/Biceps
Uploaded: 2023-05-07T17:44:44.218Z
Duration: 60 min
Description: Shoulders/Biceps

Jules

21/04/23

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- Drop the bar down to about your chin. No lower.
- Fully extend at the top of the movement. 
- Brace your core as you lower the weight down.

Smith Machine Seated Shoulder Press

- 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

Shoulder Compound Set #1

- 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

*Hold the first Rep for 10 seconds at the top.*

- Grab a plate and hold It like you are grabbing a steering wheel.
- Use your front delts to lift the plate up to eye level (you should aim to look through the middle hole of the plate).
- Control all the way back down into a stretch.
- After the 10s hold, complete 15 controlled reps.

Plate Raise w/ 10s Pause

- Your palms are facing ahead at all times.
- Don’t bring the DB’s together at the bottom, just bring them down to the sides of your legs.
- Form a large circle with the DB’s as you reach out and all the way up as high as you can, bringing the DB’s together at the top.
- Follow your path back down to the bottom in a controlled fashion.

Standing DB Around The Worlds

- Squeeze HARD at the top for 1-2 seconds on every rep.
- Control that negative into a full stretch.
- Lock your shoulders/upper arms into place.

Standing Cable Curls

- Squeeze HARD at the top for 1-2 seconds on every rep.
- Lock your shoulders/upper arms into place. 
- No swinging.
- Hinge at the elbows and just use your biceps and tops of forearms to move the weight up and into a squeeze.

Standing DB Hammer Curls

- Squeeze HARD at the top on every rep.
- Control that negative into a full stretch.
- Lock your shoulders/upper arms into place.
- Try to minimize the swinging.

Standing EZ Bar Curl

*Reps are PER ARM*

- Lock your shoulders into place.
- Maintain a neutral grip on the dumbbell throughout the entire movement.
- Focus on curling the dumbbell across your torso, trying to bring the bottom of the dumbbell up to the opposing pec. 
- Allow your biceps and forearm to do all the work and don’t “swing” with your shoulders.

Pinwheel Curls

Bicep Giant-Set!

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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