Name: Playbook - Saul Cervantes - W1/D3 Upper/Lower Push - Workout C
Uploaded: 2024-01-02T23:06:04.436Z
Duration: 60 min
Description: W1/D3 Upper/Lower Push - Workout C

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.

Jaré

Loving this dumbbells only program! Third day and the pump is insane 🔥

Pablo

Welcome to Week 1, Day 3 of the Dumbbells Only program.

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

- 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.

- Hold a dumbbell at chest height and take a wide stance with your feet. 
- Slowly lower your hips to one side, pushing your hips back and down.
- Keep your opposite leg extended straight.
- Push through your heel to return to starting position.
- Complete all reps on one side before moving on to the other leg.
- Rest for 30 seconds, then repeat on the opposite side.

Dumbbell Lateral Squat

- Grab two dumbbells, and sit on a bench that has a back support on it.
- Get the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height on each side.
- Rotate the wrists so that the palms of your hands are facing forward.
- Inhale, squeeze the abs, then exhale as you press the dumbbells overhead.
- Slowly come down back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.

Seated Dumbbell Overhead Press

- Hold a dumbbell in front of your torso, and lean back to about 45 degrees.
- Tilt your pelvis upward and brace your core.
- Rotate the dumbbell from side to side, slowly with control.

Dumbbell Russian Twist

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 by lying on an adjustable bench set to approximately 35-45 degree incline.
- Bring the dumbbells over the shoulders.
- Lower the dumbbells downward until they are outside the shoulders.
- Drive the dumbbells up and slightly back toward the 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 Incline Chest Press

- Position your feet slightly wider than hip width apart.
- Clean the dumbbells onto the top of your shoulders.
- Brace your core and push your hips back, keeping your chest up as you come down.
- Keep the knees out throughout the movement.
- Once your hips reach parallel, push through your legs to stand back up.

Dumbbell Front Squat

Hypertrophy Circuit 2

- Grab a pair of dumbbells and sit upright on a bench with your feet hip width apart.
- Hold dumbbells down at your sides with your palms facing in.
- Bring your torso slightly forward.
- Slowly raise the dumbbells up to shoulder height.
- Pause at the top for a second, then slowly lower the dumbbells back to the starting position.
- Avoid using momentum to lift the weight.

Seated Dumbbell Lateral Raise

- Sit upright on a bench or chair.
- Curl dumbbells up towards your shoulders.
- Flex and squeeze the biceps at the top.
- Keep elbows in throughout the movement.
- Slowly lower the dumbbells back to starting position.

Seated Dumbbell Curls

Hypertrophy Circuit 3

W1/D3 Upper/Lower Push - Workout C

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/D3 Upper/Lower Push - Workout C

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