Name: Playbook - Caleb Fullmer - Push/ pull
Uploaded: 2024-05-06T00:35:07.165Z
Duration: 50 min
Description: Push/ pull

Triceps bench dips

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

Dumbbell hammer curl

Dip/hammer curl

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Dumbbell floor press- bent over row

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Dumbbell standing shoulder press- dumbbell pull over

- 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

- Set the bench at 45 degrees 
- Row dumbbells to your hips contracting your lower lats 
- Keep your core tight and stay flat on the bench

Dumbbell incline bench rows

Incline bench/ Incline dumbbell row

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Hold opposite arm at 90 degree engaging bicep
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

Alternating dumbbell curls/ dumbbell skull crusher

Do each workout then rest for 1 minute. Repeat 4 times

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

Dumbbell bicep curls

- 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

Push/ pull

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