Name: Playbook - Adam Swanson - W1/D1 Upper Body Day (Push)
Uploaded: 2024-04-22T02:05:31.140Z
Duration: 45 min
Description: W1/D1 Upper Body Day (Push)

Trying to get back into it, starting at day 1. Hoping to make some gains again!

Joel Stange

Rhoda

It also was a killer workout my arms are ded haha

Dalton

That was one hell of a workout I’m not sure what weight set to start at I started 15lbs was killer not sure if I should lower Thanks for the support

Kendrick

Ashley

Welcome to Day 1 of The LLRIB Dumbbell Program!

Today’s Workout
- Warm Up
- Flat DB Bench Press
- Decline DB Bench Press
- Seated DB Shoulder Press
- Standing DB Side Lateral
- Tricep Burner

Join The LLRIB Facebook Community https://www.facebook.com/groups/llribchallenge/

Stay connected with me on IG @dvtraining #DVTChallenge

3 Rounds. 3 Exercises. 0 Seconds Rest Between Sets.

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head 

- Immediately reverse the motion by jumping back to the starting position 

- Increase speed as you feel comfortable

Jumping jacks

In one fluid movement I want you to:
⁃Arch your back.
⁃Suck in your stomach.
⁃Bring your hips forward.
⁃Tuck your chin into your chest.
⁃Round your shoulders forward like you are reaching.
⁃Inhale.
⁃Hold for 2 seconds.

Cat/Cow

- Sit back on your feet.

- Thread one arm through the other side of your body as if you are trying to rest your  ear on the ground.

- Open back up as you reverse this movement and open back up the opposing side.

- Repeat on both sides.

Thread The Needle

Warmup!

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Flat DB Bench Press

- Drive your heels into the floor and your hips to the ceiling forming a bridge.
- Lower the dumbbells in a controlled fashion. 
- Press up engaging your chest throughout the movement.

Decline DB Floor Press

- Drop the dumbbells down to about your chin. No lower.
- Fully extend at the top of the movement. 
- Brace your core as you lower the weight down.

Seated DB Shoulder Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Standing DB Side Laterals

2 Exercises. Only resting for 1 minute after you do one set of both back to back.

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell Floor Extensions

- Bend over at a 90 degree angle.
- Tuck your shoulders and elbows in and to your sides. 
- Hinge at your elbows while holding the DB’s with a pronated grip (keep your knuckles facing forward).
- Fully extend at the top and feel the squeeze on the inside head of your triceps.

Pronated DB Kickbacks

Tricep Burner! 🔥

W1/D1 Upper Body Day (Push)

I thought I hit complete haha but it was good

W1/D2 Lower Body Day

W1/D3 Abs/Mobility/Cardio

Still figuring out how much weight to use. But a solid session today!

Chelsea

Used the dumbbells I have at home, but being more conscious of the movements I can feel the burn.

Priscilla

W1/D4 Upper Body Day (Pull)

Just what this Saturday needed! Added a few lifts in! 
Thanks! 😊

Wendy

It was nice to focus my mind on learning new things, remembering past things, and doing the correct form.  Great way to start my Sunday which is jam packed with my long to do list.

Nicole Gebert

W1/D5 Lower Body Day

Great, wish I got on this one earlier. Missed a few days, but great to be back at it.

W2/D1 Upper Body Day (Push)

Sheldon

W2/D2 Lower Body Day

W2/D3 Abs/Mobility/Cardio

It hurt lol but good haven’t worked out this much in a long time

Elaine Ratt

Kristianna

W2/D4 Upper Body Day (Pull)

Awesome lower body work out! Thanks! The side steps with weights was really challenging for some reason and made my quad burn. Took it easier the 2nd set!  👌

W2/D5 Lower Body Day

W3/D1 Upper Body Day (Push)

W3/D2 Lower Body Day

W3/D3 Abs/Mobility/Cardio

W3/D4 Upper Body Day (Pull)

W3/D5 Lower Body Day

W4/D1 Upper Body Day (Push)

W4/D2 Lower Body Day

W4/D3 Abs/Mobility/Cardio

W4/D4 Upper Body Day (Pull)

This was perfect for a hotel workout that only had dumbbells and cardio machines👌🏾

W1/D1 Upper Body Day (Push)

Community

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