Name: Playbook - Saul Cervantes - W1/D1 Upper/Lower Push Workout A
Uploaded: 2024-01-02T23:06:04.429Z
Duration: 60 min
Description: W1/D1 Upper/Lower Push Workout A

Great workout! Convenient and simple, yet challenging for dumbbell only use. Thanks brother! Highly recommend!

Ryan

First time using the app, had to do it from home so just had dumbbells. Still kicked my butt!

Michael Bevacqua

Awesome first workout with the Dumbbells program. Time efficient and well designed 👏🏼

Pablo

Welcome to Week 1, Day 1 of the Dumbbells Only program.

The muscles targeted in this workout are the chest, quadriceps, abs and biceps.

- This program consists of 3 circuits with 2-3 exercises in each circuit.

- Perform 1 warm up set for each exercise with a lighter weight. Aim for 8-10 reps on the warm up sets.

- Rest 60-90 seconds after each round.

- Start with 1 warm up set for each exercise with a lighter weight. Aim for 8-10 reps on the warm up sets.

- Perform each exercise in this circuit with no rest in between.

- Rest 60-90 seconds after each round.

- On the Heels Elevated Dumbbell Squat, you will need two wedges or 5 lb plates to place under your heels.

- Begin by lying with your back on the bench and firmly position your feet just behind the knees
- Bring the dumbbells directly over the shoulders with your palms facing each other
-  Lower the dumbbells downward until they are outside the chest
- Drive the dumbbells upward and slightly back toward your shoulders until the arms are locked out
- Make sure that the hips stay on the bench and your feet stay grounded throughout the movement

Dual Dumbbell Chest Press

- Lie on a flat bench facing up.
- Grip the top of the bench for stability.
- Start with your knees bent at a 90 degree angle.
- Inhale, and extend the legs out in front, keeping the lower back flat on the bench.
- Exhale, and pull the knees towards your chest, lifting the hips off the bench, using your abdominal muscles.
- Slowly lower yourself down to the starting position, and repeat for the desired reps.

Reverse Crunch on Bench

- Place each heel of your foot on a wedge or weighted plate, with your feet approximately hip width apart.
- Hold a single dumbbell in the goblet position.
- The dumbbell should be in contact with the collarbone and sternum.
- Lower down into a squat, pushing the knees out.
- Stand up to full extension and repeat.

Heels Elevated Dumbbell Goblet Squat

Hypertrophy Circuit 1

- Start with 1 warm up set for each exercise with a lighter weight. Aim for 8-10 reps on the warm up sets.

- Perform both exercises in this circuit as a superset, with no rest in between them.

- Rest 60-90 seconds after each round.

- Begin in a half-kneeling position, digging the toes of the rear foot into the ground
- Hold a dumbbell tight against your chest, keeping your elbows against your sides
- Brace your abs, keep the chest up and drive up until the front leg is almost at full extension
- Lower yourself down with control, letting the front knee track forward over your foot
- Keep your weight in the front leg and hip
- Lightly tap your knee on the pad at the bottom of the movement and drive back up, pushing through your front leg
- Complete all reps of the set on one leg, then rest 45 seconds, so you can be fresh for the other side.

Goblet Split Squat

- Stand tall with feet hip width apart, holding a dumbbell on each side.
- Curl the dumbbells up towards the shoulders, keeping the elbows tight to your sides.
- Control the weight on the way down.

Standing Dumbbell Bicep Curl

Hypertrophy Circuit 2

- Hold a pair of dumbbells at your sides
- Lift the dumbbells up at an angle, leading with the elbows 
- Slowly lower the weight down to the starting position 
- Avoid using momentum to lift the weight

Standing Dumbbell Lateral Raise

- Grab a pair of dumbbells and hold them next to your sides with a neutral grip.
- Position your feet hip width apart.
- Slowly curl the dumbbells up towards the shoulders, and squeeze the biceps at the top of the movement.
- Pause at the top for a brief second, then slowly lower the dumbbells back to the starting position.

Standing Dumbbell Hammer Curl

Hypertrophy Circuit 3

W1/D1 Upper/Lower Push Workout A

Second day of the dumbbell probably and my body is burning 🔥💪🏼

W1/D2 Upper/Lower Pull - Workout B

Did this one at my hotel gym and it got me sweatin! The oblique twists were great to loosen up my lower back after the flight.

W1/D1 Upper/Lower Push Workout A

Community

More workouts from Saul Cervantes