Name: Playbook - Adam Swanson - Shoulders/Traps
Uploaded: 2023-05-07T17:44:42.900Z
Duration: 70 min
Description: Shoulders/Traps

11/05/22

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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 🔥

*Reps Are PER Arm!*

*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 an incline bench with your feet planted behind you on the floor.
- Raise the barbell yoy forehead height on every rep.
- Slight pause at the top of each rep to increase time under tension.

Incline Barbell Front Raise

- Sit far enough away from the cable so that there is constant tension at all times and you are not resting even at the bottom.
- Using the front of your shoulders, raise the rope up to eye level, pause, and slowly fight the resistance back down into a stretch.

Lying Cable Rope Front Raise

- Follow a straight line at all times tbat is in line with your collar bones/neck.
- Do not press ahead or behind you. Move straight up and down.
- Separate the rope slightly at the bottom, keeping your elbows in and not flaring them too much.
- Press your hands together at the top of the movement, feeling the pull on your shoulders at all times.

Lying Cable Rope Press

Front Delt Finisher!

*Reps are PER arm!*

- Hips back, chest up.
- Perform an upright row as you stand up and drive your hips forward.
- Use the momentum of your hips driving forward to snatch the DB and press to the top.
- Follow the same path down to the beginning.

Dumbbell Snatch

- 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

- 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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