Name: Playbook - Adam Swanson - Upper Body Day (Push Focus)
Uploaded: 2024-05-02T15:06:45.634Z
Duration: 60 min
Description: Upper Body Day (Push Focus)

02/05/24

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*On the last set I want you to do a heavy set of 6 and then drop the weight by 30% and do another 6 IMMEDIATELY after. That’s why It says 12 reps.*

- 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!

Incline Dumbbell Press (Read Notes)

*On the last 2 sets I want you to do a 10 Reps and then drop the weight by ~10lbs and do another 10 IMMEDIATELY after. That’s why It says 20 reps.*

- 2 second negatives. 1 second pause at the top squeeze. Every rep.
- Scoot your butt forward a bit and lean back into the chair to angle your chest forward and hit the pec minor a little more like a decline fly.
- Keep your chest stuck out at all times.
- Keep your shoulders pinned back and don’t allow them to roll forward at the end of the movement. 
- Keep the tension on your chest throughout the ENTIRE movement.

“Decline” Seated Cable Fly (See Notes)

- 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.
- This is a great transitioning exercise from chest to shoulders as It kind of hits both!

High Incline Smith Machine Press

*Complete 10 reps and then drop the weight to complete 10 more IMMEDIATELY after on every set!*

- 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 (See Notes)

- Keep your elbows high.
- Maintain a slight bend in your elbows.
- Slowly control the negative on every rep into a full stretch.

Reverse Pec Dec

- Hang overtop of a low incline bench.
- “Reach for the walls” as you fly the dumbbells out in a controlled fashion.
- Try to pause slightly at the top and control down into a stretch to keep tension on the rear delts throughout the entire movement.

Incline DB Rear Laterals

Shoulder Compound #2

*When you can’t do anymore, drop the weight after every set and burn out until failure.*

- Just hinge at your elbows and lock your shoulders into place.
- It’s a smaller range of motion, but the contraction is intense!
- Do not let the two “balls” of the  cable cross over at the top of the movement.
- Hold the squeeze on each rep for 1-2 seconds.

Cross Cable Tricep Extensions

- Lock your shoulders/upper arms into place.
- Just hinge at your elbows allowing the weight to stretch your triceps.
- Completely lock out at the top to squeeze the heck outta your triceps!
- Keep these sets controlled and heavy! Finish strong!

Incline EZ Bar Skullcrushers

* Reps Are PER Side *

- 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 🔥

Upper Body Day (Push Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Lower Body Day (Quads Focused)

Arms

Adrienne

Favourite 🎉 sweating and heart rate is up there 🤩 exactly how to start my day!

Donna

HIIT/CORE/MOBILITY

Lower Body (Quad Focused)

Upper Body (Push Focus)

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

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 Day (Push Focus)

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