Name: Playbook - Adam Swanson - Upper Body (Push Focus)
Uploaded: 2023-10-12T14:25:10.541Z
Duration: 65 min
Description: Upper Body (Push Focus)

Jules

12/10/23

Back To My All Time Fav Split Today! 💪🏼

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- Squeeze your glutes and retract your shoulder blades (roll them back and lock them down) into the bench. This will make you form a slight arch in your back which is completely fine.
- By following this set up you should feel completely stable and a lot stronger before/during your sets.
- Press “against” the bench behind you with your shoulders as you press the weight away from you! Use It as a counter force!
- Control the weight and keep your chest pressed out!

Incline Barbell Bench 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! 🔥

- Lean forward as you lower yourself down to place emphasis on your chest.
- If you are strong enough to add weight and stay within the rep ranges, try using chains instead of a belt if your gym allows you to help your torso lean forward more.

Chest Dips

* 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! 🔥

- Ouch. That’s all I gotta say.
- Perform a full side lateral and then control the negative until you are about half way down, go back to the top, and the slowly lower down all the way. That’s one rep.

1.5 Seated Side Laterals

- Don’t go straight out the sides or you may find your incorporate A LOT of trap.
- Bring the DB’s forward ever so slightly and maintain a slight bend in your elbows as you perform this.
- Pause at the top slightly and control the weights down.

Seated DB Side Laterals

- Go until failure on these!
- Stand on a lightly resisted band.
- “Reach for the walls” on every rep while slightly bringing your arms in front of you.
- Really attack those side delts and finish them off. 
- Constant tension with a slight pause at the top of every rep.

Standing Banded Side Laterals

Side Shoulder Tri-Set

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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