Name: Playbook - DMV IRON GYM - Week 2 Day 4
Uploaded: 2023-09-18T05:18:28.108Z
Duration: 60 min
Description: Week 2 Day 4

Upper Body 
Standing DB Press 3 x 12/10/8
Rev. Grip Lat Pulldown 3x12/10/8
DB Press 3 x 12/10/8
Bent Over BB Row 3 x 12/10/8
Lateral Raises 3x 15/12/10
Single Arm DB Row 3 x 12/10/8
Rev EZbar Curl 3 x 12/10/8 
Skull Crushers 3 x 12/10/8

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB standing shoulder press

- Grab the bar with your palms facing you
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Reverse Grip Lat Pulldown

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
-Increase weigh each set.

DB Lateral raises

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB single arm rows

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Skull Crusher

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