Name: Playbook - Adam Swanson - Shoulders/Traps
Uploaded: 2023-05-07T17:44:42.847Z
Duration: 70 min
Description: Shoulders/Traps

27/04/22

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- Don’t let the bar drop below your chin. 
- Brace your core before you press and before you lower the bar.

Seated Barbell Shoulder Press

*If you do not have this machine, use dumbbells*

- Use a heavier weight than normal and just work that bottom half of the rep of a Standing Side Lateral.
- Press the handles straight down and out the whole time. Don’t bend your elbows.
- 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!

Machine Overloaded Laterals

- Raise the DB’s up parallel to the floor at least.
- Maintain a very slight bend in your elbows at all times.
- Slightly tip the DB’s forward at the top to place extra emphasis on the side delts.

Standing DB Side Laterals

Side Delt Destroyer 🔥

*Pause for 5 seconds at the top of the 1st and last rep!*

- Stand up tall with your chest high and against the bench to decrease cheating.
- Raise your arms slightly in front of you at a 10-2 and pause at the top trying to increase tension on your side delts every rep.

Chest Supported Cable Side Laterals (See Notes)

- Keep your feet behind you (as shown in the video) to allow full range of motion during this movement.
- Hold the DB’s in a hammer (neutral) position during the entire movement.
- Control them all the way down.

Chest Supported DB Hammer Front Raise

- Deep inhale to brace your core at the bottom of the movement before pressing.
- Plant your feet firmly into the ground and press your back up against the seat.
- Bring the weights to a complete stop on every rep. No momentum.

Dead-Stop Seated Machine Press

- 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

- 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 #1

- 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

Community

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