Name: Playbook - Adam Swanson - Upper Body (Pull Focus)
Uploaded: 2023-05-07T17:44:41.829Z
Duration: 70 min
Description: Upper Body (Pull Focus)

Wicked. Will be able to rip the tape wrapping presents no problem now!

Mike Fowler

16/12/21

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- Hinge at your hips and slightly lean forward. 
- Drive the bar down with your palms, placing all the tension on your lats.

Straight Arm Lat Pulldowns (Lean Forward)

- Stand straight up.
- Push the bar down with your palms and place all the tension on your lats.
- Bring the bar up to eye level every rep.

Straight Arm Lat Pulldowns

Straight Arm Pulldown Compound! 🔥

- 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! 🔥

- 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

*Reps Are PER ARM*

- Stagger your stance. Place the foot of the working hand side back to create space for the bar the travel.
- Place your opposing hand on your opposing knee form maximum stability.
- Stand “overtop” of the end of the bar and not away/off to the side of It.
- Row the bar back towards your hip.
- Drive your elbow as high as you can on each rep without rotating your torso at all.

Meadows Rows

Drop last set. 8 drop 8. 

- Lean your chest into an incline bench to prevent swinging.
- Grab the bar slightly outside shoulder width. 
- Flare your rib cage and stick your chest out as your drive the bar down to your chest.
- Lead with your elbows, squeeze your lats at the bottom.

Chest Supported Lat Pulldowns (See Notes)

*1-2 second squeeze at the bottom*

- Set the incline bench up away from cable to allow a big stretch at the top of the movement.
- Before performing each rep, make sure you lats are flexed and engaged first.
- Press into the bar with the palms of your hands and squeeze your lats hard at the bottom of the movement.
- Keep tension on your lats at all times as you fight the resistance back into a full stretch.

Incline Cable Pullovers

*Hold the squeeze for 1-2 seconds*

- 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

Back/Bicep Superset! 🔥

*Hold the squeeze for 2 seconds on each rep*

- Keep your elbows pointed up.
- Only hinge at your elbows. Keep you upper arms/shoulders locked into place at all times.
- Try to minimize as much leaning back as possible. Stay upright.

High Behind Head Curls

*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 Compound 🔥

Upper Body (Pull Focus)

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!

Lower Body (Quad Focused)

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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