Name: Playbook - Adam Swanson - Upper Body (Pull Focus)
Uploaded: 2024-04-29T14:50:44.580Z
Duration: 65 min
Description: Upper Body (Pull Focus)

29/04/24

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 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.

Conventional Deadlifts

- 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 🔥

- 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 #2 🔥

- Notice my feet are pretty close to the bench and then I hinge my hips back and fall overtop.
- Drive your elbows up towards the ceiling and back towards your hips to replicate a “rowing” motion.
- Remember, your hands are just “hooks”. Let your back do all the work.
- Hold the squeeze for 1-2 seconds at the top.

Two Arm Bent Over DB Rows (Head Supported)

*If you do not have a machine, do DB Pullovers on a bench.*

- Focus on keeping your elbows tight and driving them forward, squeezing your lats the entire way.
- Place emphasis on the contraction (end range) of this exercise and really squeeze your back.

Pullover Machine

- Grab the barbell inside shoulder width.
- Press the backs of your arms against the pads at all times as you curl up to the top.
- Hold the squeeze at the top and then slowly control into a full stretch.

Narrow BB Preacher Curl

- 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)

- 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

Bicep Compound Set Finisher! 🔥

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 🔥

Upper Body (Pull Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Lower Body Day (Quads Focused)

Upper Body Day (Push Focus)

Arms

Adrienne

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 🔥

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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