Name: Playbook - Saul Cervantes - W1/D4 Upper/Lower Pull Workout D
Uploaded: 2024-01-02T23:06:04.440Z
Duration: 60 min
Description: W1/D4 Upper/Lower Pull Workout D

Welcome to Week 1, Day 4 of the Dumbbells Only program.

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

- 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 the dumbbells by your thighs.
- Hinge at the hips until your chest is parallel to the floor. 
- Keep the knees slightly bent.
- Allow the dumbbells to hang from your shoulders with your palms facing your shins.
- Pull the dumbbells up towards the rib cage, pointing the elbows out.
- Engage your lats as you pull up, and squeeze at the top.
- Control the weight on the way down.

Dumbbell Bent Over Row

- Grab a dumbbell and hold it against the chest.
- The weight should be touching the collar bone and sternum.
- Pull the elbows in so they touch your sides.
- Take a step backwards and lower your back knee down until it’s almost touching the floor.
- At the bottom of the lunge, your front knee should be at about a 90-degree angle and torso is upright.
- Then push back up to the starting position, mostly through your front foot, and some with your back foot.
- Perform all reps on one side before moving to the opposite side, resting 30-40 seconds in between.

Goblet Reverse Lunge

- 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

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.

- Hold a dumbbell in each hand, resting them by your sides.
- Slightly hinge forward, inhale, and elevate the shoulders toward your ears.
- Squeeze the traps at the top and slowly lower down to the starting position.
- Keep a slight bend in the elbows throughout the set.
- Avoid bouncing or using any momentum during the movement.

Dual Dumbbell Shrug

- Hold on to a bench or a tall box for stability.
- Hold one dumbbell in front of your thigh.
- Reach back with the foot that is opposite of the hand that is holding on, as you hinge the hips back.
- Think of the sole of your shoe reaching back to a wall behind you.
- Lower the weight down to mid-shin, keeping a soft bend at the knee.
- Keep hips and shoulders square throughout.
- Rest 30 seconds between sides, then switch legs.

Assisted 1-Arm Dumbbell SLDL

Hypertrophy Circuit 2

- Place one hand and bent knee (same side) on a bench, keeping a neutral spine.
- Hold a dumbbell in one hand and bend your elbow to 90 degrees at your side.
- Extend your arm straight behind you, flexing your triceps.
- Bring the dumbbell back to the starting position.

Dumbbell Tricep Kickback

- 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/D4 Upper/Lower Pull Workout D

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

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/D4 Upper/Lower Pull Workout D

More workouts from Saul Cervantes