Name: Playbook - Day 1 Training - 2. BACK (Dumbbell Only)
Uploaded: 2024-01-07T21:25:03.111Z
Duration: 100 min
Description: 2. BACK (Dumbbell Only)

Before or after workout complete 10 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

Grab a pair of dumbbells with your palms facing towards your body. Engage your core and your glutes as you bend forward and extend in the opposite direction Then, return to the starting position and repeat.

Dumbbell RDL’s

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single Arm Dumbbell Row

1.) Stand holding a pair of dumbbells at arm's length in front of your waist, palms facing toward you. 
2.) Slowly lift the weight in front of your torso, keeping it close to your body, until your elbows reach shoulder height. Pause, then reverse the movement, lowering the weights back to the starting position

Standing Dumbbell Upright Row

Holding a dumbbell in each arm. Let the weight hang by your side, stretching your upper back and shoulders. Using your upper back and traps to shrug the weight up trying to put your shoulders to your earlobes. Squeeze at the top and control on the way down.

Dumbbell Shrugs

Holding two dumbbells, sit on a bench facing the backrest angled at 45 to 60 degrees. Hold your torso against the backrest and keep your feet firmly placed on the floor. Allow your arms to hang towards the floor with your elbows slightly flexed and palms facing each other. Exhale and slowly raise the dumbbells up and out to the sides, raising the upper arms, elbows and dumbbells in unison until the arms are near level with the shoulders. Squeeze your scapulae (shoulder blades) together as you reach the end position

Incline Dumbbell Reverse Fly

Lying flat on the bench or sideways with your upper back on the bench, your hips raised, and core engaged. With a little bend in your arms and hands cupped around the head of the dumbbell feel your chest stretch and rib cage expand bringing the weight down. Then pull the dumbbell to the top of your abs. Be sure to not have your shoulders relaxed and lats engaged.

Dumbbell Pullover

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Chest Supported Dumbbell Row

2. BACK (Dumbbell Only)

Bobby

Jonnathan

1. CHEST/TRICEP (Dumbbell Only)

First leg workout, not sure if I’ll be able to walk tomorrow (in a good way). Did some new exercises I’ve never done before. I just know if I keep up with it, my legs are finally going to look good!

Emmanuel

3. LEGS (Dumbbell Only)

4. ARMS/ABS (Dumbbell Only)

5. SHOULDERS (Dumbbell Only)

6. CHEST/TRICEP (Dumbbell Only)

Pumped  for sure 💪 weaker side felt activated

2. BACK (Dumbbell Only)

More workouts from Day 1 Training