Name: Playbook - Adam Swanson - Shoulders/Forearms
Uploaded: 2023-05-07T17:44:42.705Z
Duration: 70 min
Description: Shoulders/Forearms

Ya really good. Pull aparts are sneaky buggers. 🔥🔥🔥

Mike Fowler

22/03/22

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

Pause at at all 4 destinations with the DB’s to increase tension.

Dumbbell 4-Ways

* Drop-Set on the 3rd and 4th set. Perform a set of 6 and then drop the weight by 25% and go for until fail*

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

Seated DB Shoulder Press SEE NOTES)

- Grab a straight bar attachment that is long enough to allow you to grab slightly outside shoulder width.
- Do not let the cable attachment come down all the way and rest on your lap, keep tension the whole time.

Seated Incline Cable Front Raise

- Slightly tip the pinky side of the DB’s forward at the top of the movement to place more emphasis on the side delts!

Seated DB Side Laterals

- No swinging. Pause at both the bottom and the top of the movement to increase tension and cut any momentum.

Seated DB Front Raise

Shoulder Compound #1

HOLD THE FIRST REP OF EVERY SET FOR 10 SECONDS AT THE TOP!

- Once the hold is done, perform another 14 reps with consistent tension, no holds.

*If your gym does not have a lateral machine, just use DB’s*

Machine Side Laterals (See Notes)

- Support your head on the top of an incline bench to prevent you from swinging and give you stability.
- Maintain a slight bend in your elbows at all times throughout the movement.
- Use your rear delts to fly the weights out as you “reach for the walls”.
- Follow the dumbbells down into a complete stretch at the bottom.

Supported Bent Over Rear Laterals

- Leading with your elbows, drive the rope attachment towards your forehead. 
- Keep your elbows high throughout the entire movement. Don’t let them drop.
- Hold the squeeze trying to keep your rear delts and traps completely engaged throughout. 
- Follow the weight back into a complete stretch.

Seated Cable Facepulls

- Keep your arms parallel with the floor at all times.
- Pull the band apart using your rear delts until It hits your neck/upper chest.
- Fight the resistance back to where you started, not allowing the band to go slack. Maintain tension in the band at all times.

Banded Neck Pull Aparts

Rear Delt Compound Set #1

- 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

- 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.

Shoulders/Forearms

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