Name: Playbook - Arev @endicci - DB Full Body
Uploaded: 2022-10-01T14:56:01.238Z
Duration: 60 min
Description: DB Full Body

Fanny

Erisa Adams

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

DB heels elevated goblet squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- Lay your chest against an incline bench
- Allow your arms to fall straight down with dumbbells in each hand
- Keeping your shoulder and elbow in place, raise your hand towards the bench

Chest Supported Curls

Superset

- Hands should be slightly outside shoulder width 
- Lower the dumbbells to the chest actively stretching your chest muscles 
- Press the weight upward by extending your elbows

DB Incline bench press

- Lead with your elbows
- Wrists should never come above the elbow
- Don’t use momentum to drive the movement

DB Lateral Raise

Chest & Shoulders

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Bring elbows in slightly from 90 degrees

Dumbbell seated shoulder press

- Sit on the edge of the bench and lean forward 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders. You should be pulled the weight up and slightly back
- Lower with control back to starting position

Dumbbell seal rear delt fly’s

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

DB Full Body

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