Name: Playbook - Adam Swanson - Shoulders/Forearms
Uploaded: 2023-05-07T17:44:43.233Z
Duration: 75 min
Description: Shoulders/Forearms

Mike Fowler

09/08/22

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

- Don’t let the bar drop below your chin. 
- Fully extend all the way to the top, locking out your elbows.
- Brace your core before you press and before you lower the bar. 
- Try to minimize the bending in your knees as you press. This is not a Push Press.

Standing Barbell Shoulder Press

Perform 15 overloaded side laterals then immediately drop the weight and perform 10 full range 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

- Raise the DB’s up at a 10-2 O’Clock angle to place emphasis on your side delts.
- Try to stop completely at the bottom and take all momentum out of the movement. 
- Slightly tip the DB’s forward at the top of the movement to hit the side delts a little harder!

Standing DB Side Laterals

Overloaded Laterals/Full Range Laterals 🔥

*Reps Are PER Arm!*

- Grab the cable behind your back to place emphasis on the stretch of the movement.
- Make sure you are not too far ahead or too far behind the cable. Line It up so you pull the cable straight out.

Behind Back One Arm Cable Side Lateral

*Reps are PER ARM*

- Try to minimize the “swinging” and focus on lifting and lowering the DB with the front of your shoulder.

Seated Alternate DB Hammer Front Raise

- Lead with your elbows. Drive them up towards the ceiling.
- Lean back very slightly and allow the cable 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.

Cable Upright Rows

- Make sure and bring the bench up close to the cable so that you are pressing the cable straight up and now “back” on a diagonal.
- Lock out at the top to ensure full range of motion of this movement.
- Drop the bar down time chin level on every rep.

Seated Cable Press

Shoulder Compound! 🔥

- 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

Hold the squeeze on each rep for 1-2 seconds.

- 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

Rear Delt Compound Set! 🔥

*Reps Are Per Arm*

- Make sure to keep your arm parallel to the floor as you conduct this movement.
- Lead with your elbows. All rear delts.

One Arm Cross Cable Rear 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

Forearm Compound Set!🔥

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

Community

More workouts from Adam Swanson