Name: Playbook - Adam Swanson - Shoulders/Forearms
Uploaded: 2023-05-07T17:44:42.738Z
Duration: 70 min
Description: Shoulders/Forearms

Heading bowling with the kids now. Might throw ball right through building.

Mike Fowler

29/03/22

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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

*Reps are PER ARM*

- Notice the pull on this. I am not pulling the handle out beside me, but rather trying to pull so that my knuckles face directly behind me at the top of the movement. 
- If you put your hands up right now as if you were to perform a shoulder press and try to push your shoulders back behind you, you’ll feel the tension in your side delts. That’s what you should aim to feel at the top.

One Arm Cable Cross Lateral

- 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

*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 on FIRST Rep ONLY!)

- 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

- 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”.

Seated Bent Over DB Lateral

- 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.

Shoulders/Forearms

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