Name: Playbook - Cody Wright - W4/D5 Dumbbell
Uploaded: 2023-04-22T03:08:09.337Z
Duration: 30 min
Description: W4/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

- 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

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated 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

Upper Body

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell Front Squat

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

Dumbbell Bulgarian Split Squat

- Hinge forward keeping back straight while holding a dumbbell on your shoulders in each hand
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell Good Morning

- 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

W4/D5 Dumbbell

W1/D1 Bands & Bodyweight

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

W4/D5 Dumbbell

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