Name: Playbook - Adam Swanson - Shoulders/Forearms
Uploaded: 2023-05-07T17:44:43.260Z
Duration: 75 min
Description: Shoulders/Forearms

Keri

16/08/22

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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

Standing DB Side Laterals

- 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

- 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

- 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

- 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

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

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