Name: Playbook - Adam Swanson - Upper Body (Push Focus)
Uploaded: 2024-04-18T14:35:35.615Z
Duration: 65 min
Description: Upper Body (Push Focus)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Donna

18/04/24

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 @ThePlungeGuy #DVT365

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

- Plant your feet. Don’t “tip toe” or “tap dance” on the floor when the lift gets tough. Make sure your feet are PLANTED. You will generate a lot of power from here.
- 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!

Flat Barbell Bench 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)

- Don’t let the bar drop below your chin. 
- Brace your core before you press and before you lower the bar. 
- Try to minimize the bending in your knees as you press. This is not a Push Press.

Standing Barbell Shoulder Press

- 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

- Use your side delts to lift the weights to the side. No momentum.
- Pause slightly at the top for extra tension.

Seated DB Side Laterals

Side Lateral Burner 🔥

Adding in some innocent bicep work just to squeeze It in!

- 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)

- 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

Arm Burner 🔥

*Reps are PER arm!*

- Hips back, chest up.
- Perform an upright row as you stand up and drive your hips forward.
- Use the momentum of your hips driving forward to snatch the DB and press to the top.
- Follow the same path down to the beginning.

Dumbbell Snatch

Upper Body (Push Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

HIIT/CORE/MOBILITY

Lower Body (Quad Focused)

Adrienne

Lower Body Day (Quads Focused)

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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