Name: Playbook - Saul Cervantes - W1/D2 Upper/Lower Pull - Workout B
Uploaded: 2024-01-02T23:06:04.432Z
Duration: 60 min
Description: W1/D2 Upper/Lower Pull - Workout B

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

Pablo

Welcome to Week 1, Day 2 of the Dumbbells Only program.

The muscles targeted in this workout are the glutes, hamstrings, back, and triceps.

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

- Rest 60-90 seconds after each round.

- Hold dumbbells in front of the thighs.
- Position the feet hip width apart.
- Begin the exercise by pushing the hips back slowly, keeping a slight arch in your lower back. 
- The dumbbells should move down toward the floor, staying against your legs.
- Keep your core tight throughout the movement.
- Once your chest is parallel to the floor, stand back up by slowly pushing the hips forward until your back is straight.

Dual Dumbbell RDL

- Lay flat on a bench facing up.
- Hold a pair of dumbbells in your hands, with arms straight and stacked over your shoulders. 
- Bend at the elbows, moving the dumbbells back toward your face, until your arms are at a 90 degree angle.
- Keeping the elbows in, slowly extend your arms back up using your triceps.

Lying Dumbbell Tricep Extension

Hypertrophy Circuit 1

- Begin in a wide squat stance with the knees over the feet.
- Lean forward and place one hand on a bench to stabilize the torso.
- Arch the back and keep the abdominal muscles tight.
- Pull the dumbbell toward the lower ribs, keeping the shoulders and hips square.
- Squeeze the back muscles at the top, then slowly lower the weight down to the starting position.
- Repeat the movement for the prescribed reps and sets.

1-Arm Dumbbell Row

- Position your upper back against a bench.
- Place the dumbbell over the pelvis.
- Tuck your chin and brace your core.
- Drive the heels into the floor and extend the hips, squeezing the glutes at the top.
- Your thighs should be parallel to the floor, and your shins perpendicular to your feet.
- Slowly return to the starting position and repeat.

Dumbbell Hip Thrust

Hypertrophy Circuit 2

- Position your feet hip width apart and hinge at the hips, bringing your chest parallel to the floor. 
- Let the dumbbells hang under the shoulders.
- Raise the dumbbells up until your arms are in line with you shoulders.
- Keep a soft bend in the elbows throughout the movement.
- Slowly lower the dumbbells with control.

Dumbbell Bent Over Reverse Flys

- Lay flat on a bench holding one dumbbell with both hands at one end of it.
- Lower dumbbell over your head as far as you can, with a slight bend in the elbows.
- Pull dumbbell back up to the starting position using your lats.

Dumbbell Pullover

Hypertrophy Circuit 3

W1/D2 Upper/Lower Pull - Workout B

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 👏🏼

W1/D1 Upper/Lower Push Workout A

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/D2 Upper/Lower Pull - Workout B

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