Name: Playbook - Blair Epstein - Full DB Only Upper
Uploaded: 2024-03-05T19:45:11.311Z
Duration: 45 min
Description: Full DB Only Upper

All you need are DBs and a bench. If you don’t have a bench, use a chair for shoulders and the floor for chest.

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

Shoulder Superset 1

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Start in a push up position, wrists below shoulders
- Lower chest down to the ground
- Press off the ground sending your elbows back
- Drop to knees to modify 
- I would rather you drop to your knees to get your chest closer to the ground than do half a push up on your toes (:

Push ups

Chest/Tri Superset

- Remain bent over and parallel to the floor 
- Focus on using your lower lats, avoid using your traps and upper back
- Pull towards your hips

Bent over dumbbell rows

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Bend over, back parallel to the floor
- Keep a slight bend in the elbows, with palms facing each other
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell Bent-Over Reverse Fly

Back/Biceps/Delts Circuit

- 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 skull crushers

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Full DB Only Upper

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