Name: Playbook - Adam Swanson - Triceps/Biceps/Light Shoulders
Uploaded: 2023-05-07T17:44:42.556Z
Duration: 70 min
Description: Triceps/Biceps/Light Shoulders

19/02/22

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- 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

- Lock your shoulders down and keep your elbows pressed to your sides and slightly in front of you throughout the entire movement.
- Leading with the palms of your hands, contract you’re biceps and curl the weight up to the top.
- Hinge at your elbows, don’t let your shoulders take over this movement. 
- Hold the squeeze at the top and slowly fight against the resistance on the way down.

Barbell Curls

Tricep/Bicep Superset #1

- 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

*2s Hold At The Top!*

- No swinging.
- Hinge at the elbows and just use your biceps and tops of forearms to move the weight up and into a squeeze.

Seated DB Hammer Curls

Tricep/Bicep Superset #2

- Keep elbows in tight.
- Stop at the bottom, don’t “bounce” the weights off.
- Flex your triceps before pressing.
- Lock out at the top to really feel this in your triceps, not your chest. 
- Hold at the top.

Narrow Grip Pin Press

*Hold the squeeze for 1-2 seconds*

- Allow your arms to drop into a full stretch.
- Lead with the palms of your hands and just use your biceps to curl the DB’s to the top.
- Squeeze hard and follow the negative down back into a full stretch.
- Lock your shoulders into the bench for more isolation.

Incline DB Curls

Tricep/Bicep Superset #3

- Keep your elbows on the bench to isolate your triceps.
- Fully extend at the end of the exercise to completely contract your triceps.

Kneeling Cable Overhead Extensions

*Hold The Squeeze For 2 Seconds Each Rep*

- Position yourself away from the direct line of the cable. 
- Lead with the palms of your hands to increase the engagement of your biceps.
- Curl the bar down behind your head, hinting at the elbows, and not using any bit of your shoulders.

Lying Guillotine Cable Curls

Tricep/Bicep Superset #4

- Start with your arms angled behind your head towards the back wall.
- Lock your shoulders/upper arms into place.
- Just hinge still the elbows allowing your triceps to control the weight down into a full stretch.
- Press into a full lock out to squeeze your triceps at the top.

Lying DB Extension (Elbows Pointed Back)

- Start with your arms locked straight out ahead of you pointed towards the ceiling.
- Lock your shoulders/upper arms into place.
- Just hinge still the elbows allowing your triceps to control the weight down into a full stretch.
- Press into a full lock out to squeeze your triceps at the top.

Lying Dumbbell Extensions (Elbows Pointed Straight Up)

- Start with your arms angled in front of you.
- Lock your shoulders/upper arms into place.
- Just hinge still the elbows allowing your triceps to control the weight down into a full stretch.
- Press into a full lock out to squeeze your triceps at the top.

Lying Dumbbell Extensions (Elbows Pointed Forward)

Lying Extension Mechanical Drop Set

- Keep your feet behind you (as shown in the video) to allow full range of motion during this movement.
- Rotate the DB’s as you raise them up to eye level.
- Control them all the way down.

Chest Supported DB Front Raise

- Ouch. That’s all I gotta say.
- Perform a full side lateral and then control the negative until you are about half way down, go back to the top, and the slowly lower down all the way. That’s one rep.

1.5 Seated Side Laterals

It says 6 reps, but keep the same weight and go until failure!

Seated DB Side Laterals

Shoulder Compound Set

Triceps/Biceps/Light Shoulders

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

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 🔥

Triceps/Biceps/Light Shoulders

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