Name: Playbook - Adam Swanson - W1/D4 Upper Body Day (Pull)
Uploaded: 2024-04-22T02:05:31.152Z
Duration: 45 min
Description: W1/D4 Upper Body Day (Pull)

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

Joel Stange

Chelsea

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

Priscilla

Welcome to Day 4 of The LLRIB Dumbbell Program!

Today’s Workout
- Warm Up
- Bent Over DB Row
- Dumbbell Deadlift
- Decline DB Pullover
- One Arm DB Row
- Bicep 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!

- Maintain a slight bend in your knees throughout the duration of the movement.
- Hinge over, driving your hips back, and keeping your back tight. 
- Allow the DB’s to stretch your lats out.
- Drive your elbows back towards your pockets as high as you can.
- Minimize momentum from your knees.

Bent Over DB Power Rows

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB Deadlifts

- Grip the DB with a “triangle grip” (place both tips of your thumbs and both tips of you index fingers together to form a triangle).
- Keep your feet pressed into the ground and your hips high throughout the entire movement.
- Slowly lower the DB down, allowing a crazy stretch on your lats.
- Drive your elbows up and in and only bring the DB to about eye level. Small range of motion, but all lat focused!

Decline Dumbbell Pullovers

- Ensure your back is straight and your foot stance is wide enough to maintain stability.

- Pull the DB back towards your hip holding the squeeze at the top.

- Allow a nice stretch at the bottom of the movement.

One Arm DB Row

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

- No swinging.
- Hinge at the elbows and just use your biceps.
- Keep palms facing in front of you throughout the entire movement.

Seated DB Curls

- No swinging.
- Hinge at the elbows and just use your biceps and tops of forearms to move the weight up and into a squeeze.

Seated DB Hammer Curls

Bicep Burner! 🔥

W1/D4 Upper Body Day (Pull)

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

Rhoda

W1/D1 Upper Body Day (Push)

I thought I hit complete haha but it was good

Dalton

W1/D2 Lower Body Day

W1/D3 Abs/Mobility/Cardio

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/D4 Upper Body Day (Pull)

Community

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