Name: Playbook - Brogan Morris - January 2
Uploaded: 2024-01-02T20:00:52.203Z
Duration: 40 min
Description: January 2

Complete all exercises back to back. 45 seconds on. :15 rest between exercises. 1:00 between each round

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

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

DB bicep curls

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

DB standing shoulder press (elbows forward)

- 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

Dumbbell overhead tricep extension

Dumbbell push-ups

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

DB floor chest press

DB circuit

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Barbell clean and press

Make sure not to fling yourself up with the barbell. Slow and controlled movement.

Barbell press up to sit up

Close grip on the bar. Bring the bar up to your chest keeping your elbows out. Switch your grip and press the bar to the top. Flip the grip to lower down.

Barbell wide upright row to press

Barbell circuit

January 2

January 1

January 3

January 4

January 5

January 6

January 7

January 8

January 9

January 10

January 11

January 12

January 13

January 14

January 15

January 16

January 17

January 18

January 19

January 20

January 21

January 22

January 23

January 24

January 25

January 26

January 27

January 28

January 29

January 30

January 31

February 1

Last day!

January 2

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