Name: Playbook - Caleb Fullmer - Push/ pull
Uploaded: 2024-05-12T18:42:20.424Z
Duration: 50 min
Description: Push/ pull

Ha! Started doing cardio on my Saturdays and so I missed the push/pull Saturday. I see you pushed it forward to today. Nice! Got er done! Felt great!! I loved this one!

Briannie Summers

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

Dumbbell hammer curl

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

Push up/hammer curl

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

Bent over dumbbell rows

- 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

Weighted bench dips

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

Push/ pull

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