Name: Playbook - DANI COMPLEXX - All you can flex (home version)
Uploaded: 2022-05-26T23:14:41.450Z
Duration: 45 min
Description: All you can flex (home version)

All you can flex hits the group of muscles that really bring out the definition of the arm. 

Use your first set as your warm-up set and then slowly transition to your working weight. 

Focus on form and feeling above all. 

Top it all off with some cardio that challenges you in a plane of motion you probably don’t work too much in. 

Most of all push yourself in every exercise 👊🏽

Begin by sitting on top of the Swiss ball. 


1. Bring the weights onto your knees 

2. Slowly walk yourself down until just the head and shoulders are on the ball; holding your hips high in a bridge position.

3. Bring the weights over the chest with a slight rotation of the hands to match your elbows. 

4. Press the weight up

5. As you lower the weight down, focus on stretching the chest muscles and not allowing tension to be lost at the bottom or top of the movement.

Dumbbell Swiss Chest Press

Begin by sitting down on the Swiss ball with both dumbbells on either knee. 

1. Slowly walk yourself out and lay back on the Swiss ball. 

2. Bring the weights to your shoulders/chest area with your palms facing each other. 

3. Press the weights up 

4. As you lower the weight widen your arms  in order to spread and stretch the chest. 

5. Once you’ve stretched the chest as much as you can keeping tension, squeeze the dumbbells back up to the starting position. 

Pro Tip: 

Focus on keeping tension in the chest and squeezing from the chest. 

Try not to let the ball do the work by using the momentum created by going too fast.

Swiss Chest Fly

Chest Superset

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head, resisting the stretch down
- Extend your arms engaging your triceps to bring the dumbbell back up
-You do not need to fully lock out at the top

Keep the tension in your triceps

Dumbbell overhead tricep extension

Pro tip: 

You don’t need a lot of weight to challenge the shoulder. 

It’s okay to start with lighter weights and build your strength up. 

This is more of an isolating tri-set so strive for activation, feeling the muscle and good form. 

The elbows should have a slight bend in them and drive the movement and everything fall in line with them.

Start light and work your way up to a weight that feels challenging but doable. 

You will raise your arms to the same height as your shoulders. 

Leave a little bend in your elbow. 

Imagine lifting the weight from the elbows, this helps with activating the delts. 

When you raise squeeze your delts to the top and slowly lower the weight back down to your sides.

If your traps try to take over the movement, move the weight a little more in front of you rather that directly to the side. 

Also, try lower weight first if this an issue for you.

DB Lateral Raise

-Face the dumbbells vertical 
-Raise the arms in front of your body with a y or w shaped width 
-Focus on squeezing the front delts as your contract up 
-Lower down with control

Scaption Front Raise

This lateral raise is a little different than your regular neighborhood lateral raise. 

This one is more adds more focus to the traps, yes those muscles you try not to get involved on other lateral raises. 

-Start with weight by your side 
-Start low and find the right challenge 
-Lean slightly forward 
-As your raise your arms up contract at the top of the shoulder 
-Slowly lower back to start

Forward Lean Lateral

Shoulder Tri-Set

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

All you can flex (home version)

More workouts from DANI COMPLEXX