Name: Playbook - Cody Wright - W3/D5 Dumbbell
Uploaded: 2023-04-22T03:08:09.322Z
Duration: 30 min
Description: W3/D5 Dumbbell

- Grip the dumbbells with thumbs facing each other and outside shoulder width 
- Bring dumbbells down to your mid chest  
- Push dumbbells straight up engaging your chest
- Keep elbows from flaring up and out when pushing the weight

Dumbbell Bench Press

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell Bent Over Row

Standing Dumbbell Shoulder Press

- Hold the dumbbells with your palms facing away from you
- Curl dumbbell up engaging your bicep while keeping elbow fixed against your torso 
- Lower with a controlled motion
- Repeat motion with the other arm

Alternating Dumbbell Curl

Dumbbell Skull Crusher

Upper Body

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell Suitcase Squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell Bulgarian Split Squat

Dumbbell Lateral Lunge

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Dumbbell Step Up

Lower Body

W3/D5 Dumbbell

W1/D1 Bands & Bodyweight

Haven’t quite figured out those Turkish things but I’m sweaty and happy. 🙌🏼💪🏻

W3/D5 Dumbbell

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