Name: Playbook - Coach Myers - Daily Pump DB Edition W1/D3
Uploaded: 2024-02-18T22:00:08.157Z
Duration: 45 min
Description: Daily Pump DB Edition W1/D3

Wednesday
Warm up: 5 minutes
* Lunge – 5 minutes

Main Lift: 20 minutes
* Goblet Squat – 5 x 5

Strength Accessories: 10 minutes
* DB curl -3 x 21’s
* Single arm Overhead Tricep – 3 x 5/5

Pump Circuit: 10 minutes non-stop
* DB Hammer Curls – 30 seconds all out
* BW Skullcrusher – 30 seconds all out

- Check your step in the middle of each lunge and alternate sides
- Keep chest up and control your descent
- For weighted sets use heavy DBs or KBs

Walking Lunges

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up


*Video is showing DB goblet squat with a 5/1/1tempo. Unless other wise noted, use normal time under tension.

Goblet Squat - DB

- Complete 7 bottom half curls
- Complete 7 top half curls
- Complete 7 full range curls
Totaling 21 reps

Curl 21s

- Stand tall, holding a single dumbbell overhead
- Keep your elbow close to your temple
- Bend at the elbow to lower the dumbbell down behind your head
- Extend your arm, engaging your tricep to bring the dumbbell back up
- Complete desired reps then repeat on the opposite side

OH Tricep Extension - Single Arm

Pump Circuit: 10 minutes non-stop
* DB Hammer Curls – 30 seconds all out
* BW Skullcrusher – 30 seconds all out

- Hold the dumbbells in a neutral position (palms facing each other) as you curl them straight up
- Squeeze your forearms and keep your elbows at your sides
- Lower the dumbbells with control

Hammer Curls

- Place your hands on a rack, bench, or plyo box, with your thumbs rotated up slightly so your elbows point towards the floor as they bend
- Touch your forehead to your hands then extend your arms, locking out at the top
- Keep your abs engaged and body straight the entire time

BW Skullcrusher

Pump Circuit - 10min Non-Stop

Daily Pump DB Edition W1/D3

Daily Pump DB Edition W1/D1

Daily Pump DB Edition W1/D2

Daily Pump DB Edition W1/D4

Daily Pump DB Edition W1/D3

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