Name: Playbook - Adam Swanson - Squats/Chest/Triceps
Uploaded: 2023-05-07T17:44:43.677Z
Duration: 70 min
Description: Squats/Chest/Triceps

24/11/22

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- Pause half way down and then pause again half way on your way up!
- Brace your core before every rep.
- Drive your hips back and keep your knees pointed out.
- It’s completely optional if you wish to elevate your heels. I did to emphasize my quads more.

Speed Bump Squats

- Don’t let the bar “bounce” off of your chest.
- Total control both ways.
- Keep tension on your chest throughout.

Flat Smith Machine Bench Press

If you cannot perform Jump Push-Ups just resort to regular or on-knees Push-Ups

* Control the negative for 3 seconds and hold in the stretch for 2 seconds* 
** This tempo is not shown in the video **

- Maintain a slight bend in your elbows throughout the entire movement. 
- Keep your shoulders retracted into the bench and make sure your chest stays stuck out.
- Squeeze hard at the top!

Pec Dec (3:2:1:0)

- Go till failure here. They are very tough. 
- Don’t worry if you can’t quite get all 8-6 of these. Try your best!
- If you cant get more than 3, just resort to normal pushups or pushups on your knees.

Jump Push Ups

Chest Compound Set #1

1-2 steps forward for the first 10 Reps, 1-2 steps back for the last 10.

- Take 1-2 steps forward.
- Keep your chest out, shoulders back, and maintain a slight bend in your elbows at all times.
- Lead with the palms of your hands and bring them together.
- If your shoulders start to round forward at the top of the movement, the weights is too high. Lower It and use your chest.

Standing Cable Fly

- Take 1 Step BACK from the cable. Not forward. 
- Lower the weight by 5-15lbs.
- Bring the handles together, completely in-line with each-other.
- Using the same form as your Standing Cable Fly I want you to just work the top half of the rep.
- Keep constant tension in your chest and keep the range of motion short on this one.

Partial Standing Cable Fly

Chest Compound Set #2

- Wrap a band around your upper back hooking your thumbs on each end of the band (as shown).
- Lower the bar at a slow pace until the back of your arms lightly touch the ground. 
- Press through all the way to the top noticing that the resistance gets stronger near the top from the band.

Banded Smith Machine Floor Press

- Go until failure
- Lower the bar down in a controlled fashion until your elbows lightly touch the floor.
- Pause briefly at the bottom before pressing into the rep.
- Drive your feet and shoulders into the floor while keeping your hips down and press the weight away from you.

Smith Machine Floor Press (Paused Reps)

Chest Compound Set #3

- The reason for the two ropes is the increase the range of motion and get a greater contraction (squeeze) on your triceps at the end of the movement.
- Keep your shoulders locked.
- Allow your elbows to work as a hinge and keep all the tension on the triceps.
- Really exaggerate both the stretch and the contraction.

Dual Rope Pushdowns

*Use a dual rope here for a larger range of motion.*

- Keep your shoulders locked.
- Allow your elbows to work as a hinge and keep all the tension on the triceps.
- Really exaggerate both the stretch and the contraction.
- Stagger your stance with one foot in front of the other.

Overhead Rope Extensions

- Supinate your grip and grab the straight bar at the ends.
- Lock your shoulders/upper arms into place and just hinge at your elbows.
- Let your triceps do all the work!
- Fully extend and lock out at the bottom of each rep!

Reverse Grip Tricep Pulldowns

*Go until absolute failure under strict form on these!*

- Bend over at a 90 degree angle.
- Tuck your shoulders and elbows in and to your sides. 
- Hinge at your elbows while holding the DB’s with a pronated grip (keep your knuckles facing forward).
- Fully extend at the top and feel the squeeze on the inside head of your triceps.

Pronated DB Kickbacks

Tricep Giant Set 🔥

Squats/Chest/Triceps

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.

Squats/Chest/Triceps

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