Name: Playbook - Adam Swanson - Upper Body (Pull Focus)
Uploaded: 2024-04-15T13:34:30.043Z
Duration: 70 min
Description: Upper Body (Pull Focus)

Feeling stronger each time after these workouts!

Donna

15/04/24

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

Stay connected with me on Instagram and share your progress with me @ThePlungeGuy #DVT365

* Squeeze at the top for 1-2 solid seconds! *
Just do as many as you can, as long as they are quality!

- Drive your chest towards the bar.
- Pull with your back by driving your elbows down and bringing your shoulders blades in together.
- Look at your hands as “hooks” and don’t use your arms to pull yourself up.

Assisted Pull Ups

* Watch the full video to see all 3 of the variations *

1st 8 Reps: Outside Shoulder Width Grip

2nd 8 Reps: Shoulder Width Grip

3rd 8 Reps: Inside Shoulder Width Grip

- Row with your elbows. Not your arms.
- Use lifting straps if your grip starts to go.
- Try to progress up in weight as you roll through the sets.

Front Lat Pulldowns (3 Variations)

*Reps Are PER ARM*
*2 Second Squeeze On Every Rep*

- Rotate at the top as you pull to have your palms facing you.
- Lead with your elbow and drive It down/back as far as you can.
- Don’t be afraid to slightly drop your shoulders as you pull the weight down to “lean into” the contraction of your lat a little harder. (As shown in the video)

Supinated One Arm Cable Pulldowns

- Maintain a slight bend in your knees at all times.
- Hinge your torso overtop of the bar while driving your hips back to get in position.
- Drive the bar back towards your lower abdomen, leading with your elbows, and squeezing hard at the top.
- Keep the bar close to your legs at all times.

Bent Over Barbell Rows

- Use a Supinated Grip this time (underhand/reverse grip).
- Maintain a slight bend in your knees at all times.
- Hinge at your hips, fall over top of the bar (keeping your back tight and spine neutral), and keep your chest out.
- Row the bar towards your lower abdomen, leading with your elbows, not your arms.
- Drive your elbows as high/far back as you can to squeeze your back HARD.

Reverse Grip Bent Over Barbell Rows

Bent Over Row Compound! 🔥

- Lay down on a bench positioning yourself closer to the far end to ensure the DB has clearance.
- Grip the DB with a “triangle grip” (place both tips of your thumbs and both tips of you index fingers together to form a triangle).
- Keep your feet close to the bench and almost squeeze the bench with your legs as you lower the DB to provide you with more stability. 
- Slowly lower the DB down, allowing a crazy stretch on your lats.
- Drive your elbows up and in and only bring the DB to about eye level. Small range of motion, but all lat focused!

Dumbbell Pullovers

*Reps are PER SIDE*

- Get in position as if you are about to perform a Straight Arm Lat Pulldown with both arms.
- Press down on the palm of the working side only and allow that lat to do all the work.
- Drive the bar down to the hip of the working side. 
- You can slightly “turn into” the contraction as you hold It in the bottom to exaggerate the contraction. 
- Work one side fully and then move onto the next!

Kayak Rows

- 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

Upper Body (Pull Focus)

HIIT/CORE/MOBILITY

Lower Body (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Adrienne

Lower Body (Hamstrings + Glutes Focus)

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 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.

Upper Body (Pull Focus)

Community

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