Name: Playbook - Brett Lundeen - Upper Body Pump (Dumbbells)
Uploaded: 2024-03-11T22:07:58.155Z
Duration: 30 min
Description: Upper Body Pump (Dumbbells)

This is one of my favorite circuits. 
12 min EMOM to start
4-4-4
4 Power cleans
4 thrusters
4 down ups 

Then,

5 rounds of :30 on each exercise.

1️⃣ Decline dumbbell floor press 
2️⃣ Bent over row
3️⃣ Z press
4️⃣ Hammer curl
4️⃣ Renegade row

- Start with feet hip width apart and dumbbells at shoulders
- Lower dumbbells down by pressing hips back and keeping a slight bend in the knees
- Clean dumbbells back up to starting position

Dumbbell power cleans

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back, bringing your body into a plank
- Hop feet back in and stand up

Down ups

EMOM

Banded Glute Bridge press

Bent over row

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Dumbbell Z press

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

Dumbbell hammer curl

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

Dumbbell renegade rows

Circuit

Upper Body Pump (Dumbbells)

It's my first time, I liked it a lot. I already train but with weights. I would have liked to know before starting that I would use bands. 😩😩 i didn’t have them

Upper Body Pump (Dumbbells)

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