Name: Playbook - Brett Lundeen - Day 2- Dumbbell Program
Uploaded: 2024-03-11T22:07:57.648Z
Duration: 60 min
Description: Day 2- Dumbbell Program

First time back in the gym in a long time, was a great welcome back workout!

Keith

Brutal friday sweat man. Needed that! Coach Brett brings the heat

The Workout 👇🏼

*Warm up
- 10 banded front raises
- 10 pull aparts
- 10 hand release push ups

*Superset 1
- DB Z press 3x12,10,10
- DB hammer curl 3x12,10,10

*Superset 2
- DB bent over row 3x12
- DB push-ups 3x12

*Superset 3
- DB floor chest press 3x12,10,10
- Pike press 3x12

*Superset 4
- Half kneeling shoulder press 3x12
- Tricep Plank press 

* Conditioning 21-15-9-6 for time. 
Complete each for 21 reps, then 15,9 & 6

- Single arm devils press
- Goblet squat

- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your delts
- Lower your hands

Banded front raise

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

Warm up

Dual Z press

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Superset 1

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

Dumbbell Push up

Superset 2

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

Pike Press

Superset 3

- On one knee, other leg bent at 90 degrees in front of your body
- Hold dumbbell at shoulder on same side as knee grounded
- Press weight straight overhead

Half kneeling dumbbell shoulder press

- Start in a push up position, hands slightly forward of body
- Bend elbows until forearms are flat on the floor 
- Engage core and keep a neutral spine
- Press up to starting position

Tricep plank press

Superset 4

21-15-9-6
Complete each for 21 reps, then 15, 9 & 6 for time.

- Place the dumbbell on the floor hop back and bring your body down
- Hop forward placing your feet on the floor
- Press the dumbbell up reaching full extension at the top

Dumbbell single arm devils press

Goblet squats

Conditioning

Day 2- Dumbbell Program

Faron

Jonathan

Absolutely killer conditioning! Always love these workouts of yours 💪🏻🫡

Day 1- Dumbbell Program

This destroyed my legs. First leg day in 4.5 months 😬 Felt good!

John Paul

Day 3- Dumbbell Program

This workouts are insane!!! Thanks for getting us ready for the summer

Day 4- Dumbbell Program

Man these DB workouts are brutal 😤😮‍💨🫡

Day 5- Dumbbell Program

Holy crap! This was freaking difficult, I love it! The finisher killed me! Yay

Day 6- Dumbbell Program

Painful 😮‍💨😮‍💨😮‍💨 great circuit!

Day 8- Dumbbell Program

Day 9- Dumbbell Program

Summer

Day 10- Dumbbell Program

Excellent conditioning. Nicely challenging throughout!

Day 11- Dumbbell Program

Fantastic sweat 😮‍💨 kicked my ass

Day 12- Dumbbell Program

Day 13- Dumbbell Program

Day 15- Dumbbell Program

Absolute burner of a workout 😮‍💨🫡

Day 16- Dumbbell Program

Day 17- Dumbbell Program

Day 18- Dumbbell Program

Day 19- Dumbbell Program

The volume DB superset workouts are some of my favorites. Love this program!

Day 20- Dumbbell Program

Day 22- Dumbbell Program

Day 23- Dumbbell Program

Day 24- Dumbbell Program

Day 25- Dumbbell Program

Day 26- Dumbbell Program

Day 27- Dumbbell Program

I probably go back to this routine too often, but I like it.

Really digging skiers/ snatch/squat routine.

Day 2- Dumbbell Program

Community

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