Name: Playbook - Adam Swanson - Upper Body (Pull Focus)
Uploaded: 2024-04-23T15:35:05.953Z
Duration: 65 min
Description: Upper Body (Pull Focus)

22/04/24

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

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- 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

- Drive with your palms.
- Use your lats to push through this movement. 
- Keep your hips pressed back.

Straight Arm Lat Pulldowns

Back Compound #1 🔥

Do as many as you can, trying to keep it in the range of 6-10, as long as they are quality!

If you cannot add weight and need to add a band for assistance instead to get you within the rep range, that is MORE than fine!

- 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.

Weighted Pull Ups

- Maintain a neutral spine throughout the entire movement.  No rounding.
- Don’t tuck your chin in and don’t look up to the ceiling. Try to look straight ahead and focus.
- Before pulling the bar, make sure you internally rotate your elbows and squeeze your triceps in.
- Keep that chest high and shoulders pinned back/down.
- Take a deep “belly breath” to brace your core before lifting.

Rack Pulls (Bar Just Below Knees)

Back Compound #2 🔥

*Reps Are PER SIDE*

- Explosively drive off of the ground.
- Do not rotate your torso at any point.
- Lead with your elbows and drive back towards your hips.

Dead-Stop One Arm DB Row

- Row/lead with your elbows.
- Keep tension in your back at all times throughout the movement.

Narrow Grip Lat Pulldowns

- Grab the bar with an inside shoulder width grip.
- Maintain a slight bend in your knees.
- Hinge forward at your hips and fully stretch your lats.
- Drive the weight back with your elbows and squeeze your shoulder blades hard on every rep.

Narrow Grip Seated Cable Rows

Back Compound #3 🔥

Once you reach the programmes reps, drop the weight and go until failure (~10)

- Let your arms hang over the bench and brace yourself up against It.
- Hinge at your elbows and use your biceps to curl all the way to the top.
- Get a good stretch in your biceps and curl all the way up.

DB Spider Curls

Once you reach the programmes reps, drop the weight and go until failure (~10)

- 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

Once you reach the programmes reps, drop the weight and go until failure (~10)

- Squeeze HARD at the top for 1-2 seconds 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 DB Hammer Curls

Bicep Tri-Set 🔥

*4 second negative. 2 second squeeze at the top*

- 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 (4:0:1:2)

- Sit on a Lat Pulldown Machine facing away from the cable stack.
- Scoot your butt towards the front of the seat slightly and then lean back to create that “slight incline” angle.
- Press the backs of your arms against the two pads.
- Sit up tall and complete full range motion curls from this position using the pads for greater isolation in your arms!

Seated DB Incline Hammer Curls (On Pulldown Machine)

Bicep Compound Set Finisher! 🔥

Upper Body (Pull Focus)

Lower Body Day (Quads Focused)

Upper Body Day (Push Focus)

Arms/Calves

Adrienne

Lower Body (Hamstrings + Glutes Focus)

Favourite 🎉 sweating and heart rate is up there 🤩 exactly how to start my day!

Donna

HIIT/CORE/MOBILITY

Lower Body (Quad Focused)

Upper Body (Push Focus)

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.

Upper Body (Pull Focus)

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