Name: Playbook - Day 1 Training - 4. ARMS/ABS (Dumbbell Only)
Uploaded: 2024-01-07T21:25:03.202Z
Duration: 100 min
Description: 4. ARMS/ABS (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

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Alternating Dumbbell Hammer Curl

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Standing Overhead Dumbbell Extensions

- Start in a push up position
- Lower chest down to the ground
- Press explosively up

Bodyweight Push Ups

Elbow Plank

- Hold weight with both hands
- Bring your shoulder off the ground
- Engage your core as you come up

Weighted Crunches

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps and twist

Dumbbell Skull Crushers(twist)

- Start with dumbbell in one hand and your arm extended over an incline bench
- Curl the dumbbell up toward your shoulder
- Lower the dumbbell until your arm is almost fully extended
- Complete desired reps then repeat on the opposite side

Dumbbell Preacher Curl

- Hold DB’s at a 90 degree
- Rotate back and forth between pronated and supinated grips.

Dumbbell Forearm Twist

4. ARMS/ABS (Dumbbell Only)

Bobby

Jonnathan

1. CHEST/TRICEP (Dumbbell Only)

2. BACK (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)

5. SHOULDERS (Dumbbell Only)

6. CHEST/TRICEP (Dumbbell Only)

Pumped  for sure 💪 weaker side felt activated

4. ARMS/ABS (Dumbbell Only)

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