Name: Playbook - Adam Swanson - Shoulders/Forearms
Uploaded: 2023-05-07T17:44:42.573Z
Duration: 70 min
Description: Shoulders/Forearms

22/02/22

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*Hold each rep for 1 second at the top.*

- Set the cable up a few notches above your where you knees are as you are laying down to place more emphasis on your side delts as you perform this movement.
- 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 out to your sides at a 10 o’clock-2o’clock angle.
- Slowly control the weight down to the starting position, letting It burn all the way!

Lying 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

*Reps Are PER SIDE*

- Do not let your arm rest on your side at the bottom of the movement. Stop 1-2 inches before to keep tension on the shoulders.
- Squeeze hard at the top and slowly control the DB back down.

One Arm Incline Side Laterals

- Drop the dumbbells down to about your chin. No lower.
- Rotate the DB’s in and supinate your grip at the bottom of the movement so that your knuckles are facing the mirror in front of you. 
- Rotate our and fully extend at the top of the movement. 
- Brace your core as you lower the weight down.
- Keep the DB’s tight to your body/chin and not away from you.

Seated DB Arnold Press

- Lead with your elbows. Drive them up towards the ceiling.
- Lean into the bench very slightly when performing these to minimize the swing and totally isolate your shoulders and traps into this movement.
- Bring the bar up to eye level.
- You should feel this in your shoulders/traps/upper back.

Chest Supported EZ Bar Upright Rows

- 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! 🔥

- Go a little wider than you would on a Front Lat Pulldown.
- Drive your elbows down and back behind you, focusing on pulling/squeezing with your rear delts.
- Fight the weight up all the way to the top into a complete stretch. 
- As mentioned, really focus on pulling your elbows back towards the wall behind you to hit those rear delts.

Behind Head Pulldowns

- Sit on the edge of a bench with your feet out in front of you and together.
- Maintain a slight bend in your elbows at all times throughout the movement.
- Keep your neck in line with your spine and don’t jar It by looking straight ahead.
- Use your rear delts to fly the weights out as you “reach for the walls”.

Bent Over DB Lateral

Rear Delt Compound

- Cross your hands over and grab the opposing “balls” of each cable.
- Take 1-2 steps back from the centre. 
- Slightly lean forward to allow a nice stretch on your rear delts. 
- Maintain a slight bend in your elbows at all times.
- Fly the cables back moving your arms parallel to the floor. 
- Don’t ever let the two “balls” of the cables cross in the middle. Stop before that.

Reverse Cable Fly

- Sit near the end of a bench and allow your wrists to hang off the end.
- Hold the squeeze for 1-2 seconds at the top.
- Allow the bar to slowly rolling down into your finger tips.
- Roll the bar all the way back up into a full contraction in the forearms.

Seated Forearm Curls

- Hold the squeeze for 1-2 seconds at the top.
- Allow the bar to slowly rolling down into your finger tips.
- Roll the bar all the way back up into a full contraction in the forearms.

Behind Back Barbell Forearm Curls

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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 🔥

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It was great. I didn’t it with some other stuff that you didn’t have on here.

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