Name: Playbook - Adam Swanson - Squats/Chest/Triceps
Uploaded: 2023-05-07T17:44:44.131Z
Duration: 70 min
Description: Squats/Chest/Triceps

Arghhhh!!! My arms are burning! 🔥💪🏻

Jules

30/03/23

NEW SPLIT IS LIVE!

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*10 SECOND NEGATIVES!*

- Every movement starts from your feet, so make sure your feet are planted and you feel comfortable.
- Your feet should be at least a shoulder width apart and your heels should be slightly angled in with your toes pointed out.
- Brace your core with a big “belly breath” before lowering yourself.
- Break at the hips first before your knees and press your hips back behind you as you lowers yourself.
- Drive your knees out in the direction of your toes and keep them pressed out throughout the entire movement.
- Most importantly, protect your back and make sure It stays strong and that spine stays neutral!

Barbell Squat (10:0:1:1)

- Plant your feet. Don’t “tip toe” or “tap dance” on the floor when the lift gets tough. Make sure your feet are PLANTED. You will generate a lot of power from here.
- Squeeze your glutes and retract your shoulder blades (roll them back and lock them down) into the bench. This will make you form a slight arch in your back which is completely fine.
- By following this set up you should feel completely stable and a lot stronger before/during your sets.
- Press “against” the bench behind you with your shoulders as you press the weight away from you! Use It as a counter force!
- Control the weight and keep your chest pressed out!

Incline DB Bench Press

- Keep your chest stuck out at all times.
- Keep your shoulders pinned back and don’t allow them to roll forward at the end of the movement. 
- Keep the tension on your chest throughout the ENTIRE movement.

Seated Cable Fly

- Look to feel this squeeze on the inside of your chest!

Flat Dumbbell Hex Press

Chest Compound Set

IMMEDIATELY roll into those Push Ups once you are done the floor presses! Keep them tight and controlled!

- Lower the dumbbells down in a controlled fashion until your elbows lightly touch the floor.
- Drive your feet and shoulders into the floor while keeping your hips down and press the weight away from you.
- Go heavy with these and have someone help pass you the DB’s once you’re in position if need be.

DB Floor Press

Go until failure! If you cannot get 10, that’s fine. If you can do more than 10, go for It!

- Make sure your hands are lined up in the middle of your chest and not ahead of you to help engage your chest more and take tension out of your shoulders.
- Make sure your torso drops with your hips. Do NOT let your hips drop to the floor, try to make sure that your chest is the first thing to touch the floor and not your thighs.
- Push through your palms. 
- If you cannot perform at least 5 full push ups, resort to push ups on your knees here.

Push Ups

Chest Compound Set #2

40 Reps in total per set. 🥵 Fully extend and lock out on EVERY rep!

- Lock your shoulders and elbows in before you start. 
- Your elbows are going to be working as a “hinge”. Don’t let your shoulders take over this movement and make sure all tension stays on your triceps. 
- Press through the palms of your hands into the bar to engage the triceps more!

Straight Bar Pushdowns

Reverse Grip Tricep Pulldowns

Tricep Compound Set #1

*Drop the last set and burn out!*

- Fully lock out on every rep to get a crazy squeeze in your triceps!
- Lock your elbows in tight by your head.
- Position your elbows closer to the far side of the bench to allow a larger range of motion.
- Allow your elbows to slightly lift off the bench when you lock out to get a full squeeze.

Kneeling Cable Overhead Extensions

*Reps Are PER ARM*

- Allow the DB to travel behind your head and in-line with your spine.
- Keep your elbow pointed towards the sky and force your triceps to do all the work!
- Fully extend at the top to get a nice squeeze and then control the DB back down into a stretch!

Seated One Arm DB Overhead Extensions

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

Community

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