Name: Playbook - Adam Swanson - Upper Body (Pull Focus)
Uploaded: 2023-11-29T22:50:07.420Z
Duration: 70 min
Description: Upper Body (Pull Focus)

Love the bicep set. People gonna think I smuggled a couple potatoes up my sleeves. Thanks!

Mike Fowler

Steven

29/11/23

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 @Dvtwellness #DVT365

*4 Second Negatives*

- Drive the bar down to your chest.
- Focus on pulling with your elbows and not your arms. 
- Look at your hands as “hooks” on the bar and let your lats do all the work!
- Try to imagine that you’re trying to wrap your elbows around to touch each other at the bottom of the movement to create a huge contraction.
- Follow the resistance all the way up to the top into a complete stretch.

Front Lat Pulldowns (4s Negatives)

- Keep your knuckles facing forward at all times.
- Maintain a slight bend in your knees throughout the duration of the movement.
- Hinge over, driving your hips back, and keeping your back tight. 
- Allow the DB’s to stretch your lats out.
- Drive your elbows back towards your pockets as high as you can.

Pronated DB Rows

- Keep your palms facing forward at all times.
- Maintain a slight bend in your knees throughout the duration of the movement.
- Hinge over, driving your hips back, and keeping your back tight. 
- Allow the DB’s to stretch your lats out.
- Drive your elbows back towards your pockets as high as you can.

DB Reverse Bent Over Rows

DB Row Compound!

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap Bar Deadlifts

- Grab the bar with an outside 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.

Wide Grip Seated Cable Rows

*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

- Squeeze HARD at the top for 1-2 seconds on every rep.
- Control that negative into a full stretch.
- Lock your shoulders/upper arms into place.

Standing Cable Curls

- 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

- Squeeze HARD at the top on every rep.
- Control that negative into a full stretch.
- Lock your shoulders/upper arms into place.
- Try to minimize the swinging.

Standing EZ Bar Curl

*Reps are PER ARM*

- Lock your shoulders into place.
- Maintain a neutral grip on the dumbbell throughout the entire movement.
- Focus on curling the dumbbell across your torso, trying to bring the bottom of the dumbbell up to the opposing pec. 
- Allow your biceps and forearm to do all the work and don’t “swing” with your shoulders.

Pinwheel Curls

Bicep Giant-Set!

Upper Body (Pull Focus)

Lower Body (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes 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.

Upper Body (Pull Focus)

Community

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