Name: Playbook - 3D Athlete - Muscle Pump 💪🏻
Uploaded: 2021-01-18T11:47:48.134Z
Duration: 40 min
Description: Muscle Pump 💪🏻

Jacob

Jeremiah

All you need is a set up dumbbells and a pull up bar! Get huge 💪🏻

*Start with the feet slightly elevated off the ground and dumbbells in a neutral grip touching each other. 
*Maintain your body position and slowly press the dumbbells up and down. 
*Keep a strong stable core, don’t let your back arch 💯

Close grip bench press

*Start with the shoulders on an elevated surface and hips extended. 
*Have both hands around the end of a dumbbell pressing up and extending back as far as you can without your back arching.

Dumbbell pullover

*Start with both dumbbells loaded at shoulder height with you knuckles facing in. 
*Extend your arms above your head turning the knuckles out. 
*Be sure to have your core locked 🔒 down and stable.

Arnold press

*Start in a isometric lunge position with both dumbbells loaded at your side. 
*Curl the dumbbells to shoulder height rotating the hands from a neutral grip to the knuckles facing you.

Standing curl

*Start with a slight bend in the knees and dumbbells at your side.
*Raise the dumbbells in front of you with the knuckles facing up to shoulder height. 
*Lower the weight to the start position at your side then raise both arms sideways with the knuckles facing up to shoulder height.

Shoulder raise

Do 2-3 sets of each movement. Hold your position as long as possible! Get ready for an amazing burn 🔥

*Begin in a chin up position and bring both knees up to hip height at a 90 degree angle. 
*Hold the position for 15-20 seconds maintaining body position and a stable core.

Chin up/hang

*Begin in a chin up position with the knees at hip height at a 90 degree angle. 
*Stay level/maintain body position and shift side to side as many times as you can. 
*This is an absolute burner 💯

Chin up/lateral shift

ISO hold

Muscle Pump 💪🏻

Mike G.

Jill

Great workout!!! Got real tough towards the end.

Brad

Push Day

Donovan Patterson

Legs 🔥

Christopher

Pull Day

I wasn’t able to finish, running on empty the past few days

Muscle Pump 💪🏻

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