Name: Playbook - Chad Hackman - Week 2 Day 2
Uploaded: 2021-03-20T22:54:25.607Z
Duration: 65 min
Description: Week 2 Day 2

Keeping your back as straight as possible, press the weights above your head. Only come down until your elbows slightly break 90 degrees to your shoulders.

Standing Dumbbell Shoulder Press

Seated Dumbbell Lateral Raise
Incline Dumbbell Reverse Fly

Back straight. Arms go out to your sides with a slight bend in the elbow.

Seated Dumbbell Lateral Raise

Rest your chest on an incline bench and fully extend your legs behind you. Your chin should be above the bench pad. Start with your palms together and extend your arms out towards the side of your body.

Incline Dumbbell Reverse Fly

Shoulder Superset

Straight Bar Pressdown
Overhead Dumbbell Extension

Start with an overhand grip with your thumbs on top of the bar. Keeping your elbows tight to your sides, press the bar down until your arms are fully extended. Break 90 degrees when you come back up.

Straight Bar Pressdown

Keeping your back straight the entire time, hold one end of the dumbbell with both hands. Lower the dumbbell behind your head as low as you can and fully extend your arms at the top. Try to keep your elbows as close to your head as possible.

Seated Overhead Dumbbell Tricep Extension

Tricep Superset

Close Cable Curl

Grab the rope with a “thumbs up” grip. Start the bottom of the movement with the handles together and then pull apart as you come up. Keeping your elbows tight to your sides the entire time.

Rope Hammer Curl

Bicep Superset

Not square dancing, square JUMP 😁. All I need you to do here is jump in a square. Next round, switch directions. No judgment if you can’t jump. I can’t either.

Week 2 Day 2

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