Name: Playbook - Adam Swanson - Triceps/Biceps/Light Shoulders
Uploaded: 2023-05-07T17:44:43.174Z
Duration: 65 min
Description: Triceps/Biceps/Light Shoulders

Adam

23/07/22

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- Set the safety bars up to make sure the bar can only come about half way down (1-2 inches off the chest).
- Keep tension on the triceps. 
- Grab the bar with an inside shoulder grip.
- Triceps should be LIT up!

Narrow Grip Pin Press

- Squeeze HARD at the top for on every rep.
- Lock your shoulders/upper arms into place. 
- No swinging.
- Hinge at the elbows and just use your biceps and tops of forearms to move the weight up and into a squeeze.

Standing EZ Bar Curl

Tricep/Bicep Compound Set #1

- 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

Standing DB Hammer Curls

Tricep/Bicep Compound Set #2

- Press the backs of your arms into the bench and let your arms hang in a full stretch.
- Using the past as a counter force, lead with your palms, press your arms against the pad, and use your biceps strictly to curl up towards your forehead.

EZ Bar Spider Curls On Preacher

- 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.

Incline EZ Bar Skullcrushers

Tricep/Bicep Compound Set #3

- Set the stoppers up to chin height. 
- Brace your core as you lower the bar down on to the safety bars.
- Fully extend the bar overhead into a full contraction.

Dead-Stop Seated Shoulder Press

- Lead with your elbows. Drive them up towards the ceiling.
- Lean back very slightly and allow the cable to travel down your body, don’t stand too far away.
- Bring the bar up to eye level.
- You should feel this in your shoulders/traps/upper back.

Cable Upright Rows

- 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

Shoulder Compound #1

Triceps/Biceps/Light Shoulders

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.

Triceps/Biceps/Light Shoulders

Community

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