Name: Playbook - Adam Swanson - Upper Body (Push Focus)
Uploaded: 2023-05-07T17:44:44.103Z
Duration: 65 min
Description: Upper Body (Push Focus)

Benson

Jules

Chris

23/03/23

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 @Dvtraining #DVT365

*Leave 1-2 Reps In The Tank For The First 3 Sets*

Empty the clip on the last set!!!

- Set the incline bench high and make sure the bar comes down directly on to that upper chest, close to your chin.
- Suck your shoulder blades in and arch your chest out throughout the entire movement to maintain tension on your upper chest/front delts.

High Incline Smith Machine Press

- Lower the dumbbells down in a controlled fashion until your elbows lightly touch the floor.
- Drive your feet and shoulders into the floor while keeping your hips down and press the weight away from you.

DB Floor Press

Drop the last set. 6 drop Till Failure.

- Add the foam roller between your blades to increase the range of motion and free up your scapula during this movement. Feels great.
- Pause for 1 second in the stretch. Squeeze for 2 seconds.
- Keep your shoulders pinned back during this movement and make sure your chest is doing ALL the work.

Seated Cable Fly (w/ Foam Roller Between Shoulder Blades)

Chest Compound! 🔥

* Drop-Set on the 3rd set. Perform a set of 6 and then drop the weight by 25% and go for until fail*

- Drop the dumbbells down to about your chin. No lower.
- Fully extend at the top of the movement. 
- Brace your core as you lower the weight down.

Seated DB Shoulder Press

- 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

Shoulder Compound! 🔥

*Hold each rep for 1 second at the top.*

- Set the cable up a few notches above your where you knees are as you are laying down to place more emphasis on your side delts as you perform this movement.
- Cross the cable handles over and lay back.
- Do not let the two “balls” on the cables cross over at the bottom of the movement to maintain greater tension on the shoulders.
- Using your side delts, raise the handles out to your sides at a 10 o’clock-2o’clock angle.
- Slowly control the weight down to the starting position, letting It burn all the way!

Lying Cross Cable Side Laterals

*Reps are PER side*

- Raise the DB’s up at a 10-2 o’clock angle for more emphasis on your side delts.
- Perot one side at a time, while holding the opposing arm straight out.

Alternate Standing DB Side Lateral w/ Holds

Side Lateral Burner 🔥

Go heavier on these than you did last week!

- Start with your arms angled behind your head towards the back wall.
- Lock your shoulders/upper arms into place.
- Just hinge still the elbows allowing your triceps to control the weight down into a full stretch.
- Press into a full lock out to squeeze your triceps at the top.

Lying DB Extension (Elbows Pointed Back)

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

V-Bar Pushdown

Tricep Burner 🔥

- Grab on to the metal cable base for stability.
- Just hinge at your elbow and let your triceps do all the work.
- Fully extend at the bottom for maximum contraction and allow the weight to stretch your Triceps at the top.

One Arm Rope Pushdown

- Lock your shoulder/upper arm into place.
- Just hinge at your elbow to let the triceps do all the work.
- Fully lock out at the end of the movement to really contract the triceps.
- Do not let the weight pull your arm back and force you to use your shoulders to push forward. If this starts happening, lower the weight.

One Arm Bent Over Tricep Extension

Tricep Compound Set 🔥

Upper Body (Push Focus)

Lower Body (Quad Focused)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull 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 (Push Focus)

Community

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