Name: Playbook - Chad Hackman - Week 1 Day 2
Uploaded: 2021-03-20T22:54:25.587Z
Duration: 60 min
Description: Week 1 Day 2

Hands should be a little wider than shoulder width. Keeping your back straight, push the bar over your head and back to your chin. Feet should be shoulder width.

Standing Barbell Shoulder Press

Standing Dumbbell Lateral Raise
Bent Over Dumbbell Fly

Keeping your back as straight as possible, lift the dumbbells up until they are in line with your shoulders. You want a slight bend in the elbows here. Slowly lower the weights back down towards your sides and repeat.

Standing Dumbbell Lateral Raise

Targeting the back of the shoulders here. Keeping your back as flat as you can, extend your arms out to the sides of your body just about shoulder height. No need to go any higher.

Bent Over Dumbbell Fly

Shoulder Superset

Lying Dumbbell Tricep Extension
Bench Dips

Keeping your elbows pointing straight up to the sky, slowly lower the weights towards your shoulders, breaking 90 degrees.

Lying Dumbbell Tricep Extension

Bring yourself to a bench or step of some kind. Hands should be tight to your hips and hips should be close to the step or bench. Extend your legs straight out in front of you and lower your hips to the ground by bending your elbows. Press yourself back up. If you need a modification, bend your knees so your feet are flat.

Bench Dips

Tricep Superset

Standing Dumbbell Curl
Standing Dumbbell Hammer Curl

Keeping those elbows tight to your sides, bring those palms up to your shoulders. Make sure to get that full extension.

Standing Dumbbell Curl

Keeping your pals facing each other, raise those weights up to your shoulders. Full extension at the bottom of the movement.

Standing Dumbbell Hammer Curl

Bicep Superset

Start in a low squat position with your feet slightly wider than shoulder width. Jump up, bringing your feet together and then return to the starting position. When you jump your feet out wide, land in that squat.

Week 1 Day 2

More workouts from Chad Hackman