Name: Playbook - Adam Swanson - Shoulders/Traps
Uploaded: 2023-05-07T17:44:42.767Z
Duration: 70 min
Description: Shoulders/Traps

Mike Fowler

06/04/22

NEW SPLIT IS LIVE!

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* Drop-Set on the last 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

- 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.

Incline DB Y-Raise

- 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!*
No rest timer. One side rests while the other works!

*If you don’t have wrist cuffs, just use handles.*

- Slight pause at the top of each rep.
- Slightly lean away from the cable to keep constant tension on the side delts.
- Step ahead with the same side foot as your working arm and have the cable thread through your legs.

One Arm Cable Side Lateral

- Stand into a bench to hold your torso upright and prevent you from swinging.
- Grab the bar with a shoulder width grip.
- Lift the BB to about forehead height and hold for 1 second at the top.
- Control all the way down.

Chest Supported BB Front Raise

- 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

- Cross your hands over and grab the opposing “balls” of each cable.
- Take 1-2 steps back from the centre. 
- Slightly lean forward to allow a nice stretch on your rear delts. 
- Maintain a slight bend in your elbows at all times.
- Fly the cables back moving your arms parallel to the floor. 
- Don’t ever let the two “balls” of the cables cross in the middle. Stop before that.

Reverse Cable Fly

Rear Delt Compound Set 🔥

* Reps are PER side*

No rest timer. One side rests while the other works.

- Lay close to the end of the bench so your arm pit rests at the top of the bench and your hand is firmly pressed into the ground.
- Lean forward with your torso slightly to get an extra stretch on the rear delt in the bottom.

Lying DB Rear Cross Lateral

* 1 Second Squeeze At The Top*

- Hold onto the barbell with a shoulder width hand positioning.
- Shrug as if you were to be saying “I don’t know” 🤷🏼‍♂️.
- Hold the squeeze at the top, make a funny face, and slowly control back down into a stretch.

Barbell Shrugs

- Shrug the dumbbells up as if you were trying to go “I don’t know 🤷🏼‍♂️ “.
- Picture trying to touch your ears with your traps.
- Squeeze hard for 1-2 seconds at the top and then drop down into a full stretch.

Seated DB Shrugs

Shoulders/Traps

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/Traps

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