Name: Playbook - Adam Swanson - Shoulders/Forearms
Uploaded: 2023-05-07T17:44:43.156Z
Duration: 65 min
Description: Shoulders/Forearms

19/07/22

Second day of the NEW SPLIT! Click “Tap To Learn More Info” below the DVT365 circle on the home page to see the full split!

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- Don’t go straight out the sides or you may find your incorporate A LOT of trap.
- Bring the DB’s forward ever so slightly in front of you and maintain a slight bend in your elbows as you perform this.
- “Tip” the DB’s forward at the top of the movement to place more emphasis on the side delt.
- Pause at the top slightly and control the weights down.

Seated DB Side Laterals

- Keep your feet behind you (as shown in the video) to allow full range of motion during this movement.
- Rotate the DB’s as you raise them up to eye level.
- Control them all the way down.

Chest Supported DB Front Raise

*Reps Are PER SIDE*

- Stagger your stance.
- Brace your core as you lower the weight towards your shoulder.
- Extend all the way through the movement into a full lock out at the top.

Landmine Shoulder Press

- Slight hold at the top of every rep.
- Lead with your elbows. Drive them up towards the ceiling.
- Lean back very slightly and allow the bar to travel down your body, don’t stand too far away.
- Bring the bar up to eye level.
- You should feel this in your shoulders/traps/upper back.

Smith Machine Upright Rows

- 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

- 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

- Keep your elbows high.
- Maintain a slight bend in your elbows.
- Slowly control the negative on every rep into a full stretch.

Reverse Pec Dec

- 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.

Seated Forearm Curls

Shoulders/Forearms

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/Forearms

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