Name: Playbook - Don Saladino - W1/D2 Chest & Shoulders 💪💪
Uploaded: 2023-12-18T19:30:19.257Z
Duration: 45 min
Description: W1/D2 Chest & Shoulders 💪💪

Chris Pittner

Loved this! I was so excited to see the new programs, they look amazing!

Shani

Welcome to Day 2 of Pure Strength DB!

Today's Workout
-Warmup
-Flat DB Press
-High Incline DB Fly
-Dips
-DB Side Raise
-DB Fly

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3 Rounds. 3 Exercises. No Rest Between Rounds.

- Lie face up on the ground with the dumbbell next to your right shoulder
- Roll onto your side to grab it with both hands
- Roll onto your back again and press the dumbbell up, keeping your arm vertical
- Place your left arm on the ground and extend it above your head with your bicep next to your ear
- Bend your right leg and place your foot flat on the floor
- Push through your foot and rotate your hips to roll carefully onto your left side, while keeping the weight overhead
- Keep your arm as straight as possible to feel the stretch in your lat and thoracic spine
- Hold for the recommended amount of time, then repeat on the opposite side

Arm Bar (Each Side)

- Begin on your hands and knees in table pose, with a neutral spine
- As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward
- Release your head toward the floor
- As you inhale, lift your sit bones upward, press your chest forward and allow your belly to sink
- Lift your head, relax your shoulders away from your ears, and gaze straight ahead
- Repeat for the recommended amount of repetitions

Cats & Dogs

- Begin standing with your feet hip-width apart and hold a dumbbell in each hand
- Push your hips back behind you and bend your knees slightly as you lean your torso forward with a flat back
- Let the weights hang down toward the floor with your elbows slightly bent and palms facing each other
- Keeping your shoulders down away from your ears and a slight bend in your elbows, lift the weights out to your sides until they're in line with your shoulders
- Lower the dumbbells back to starting position with control
- Repeat for the recommended amount of repetitions

DB Reverse Fly

Warmup

4 Rounds. 1 Exercise. 90 Seconds Rest Between Rounds.
*Note: Long rest time means go heavy! It will take you time to recover.  If you don't have the weight to go heavy you can decrease your rest time.

- Start by lying flat on a bench, with a dumbbell in each hand
- Bring the dumbbells to the sides of your chest, with your palms facing forward
- Exhale, and use your chest to push the dumbbells up until your arms are locked
- Lower the dumbbells to starting position with control
- Repeat for the designated number of reps

DB Bench Press

B Block

4 Rounds. 1 Exercise. 60 Seconds Rest Between Rounds.

- Lie down on the incline bench with a dumbbell in each hand
- Raise the dumbbells up above your chest (palms facing each other)
- With a slight bend in your elbows, lower your arms out at both sides in a wide arc until you feel a stretch on your chest
- Return the dumbbells back to the starting position as you squeeze your chest muscles and exhale
- Repeat for the recommended amount of repetitions

Incline DB Fly

C Block

4 Rounds. 2 Exercises. 60 Seconds Rest Between Rounds.

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench/Chair Dips

- Stand tall with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells laterally to your sides with a slight bend in the elbows and the hands slightly tilted forward as if pouring water in a glass
- Continue to go up until you arms are parallel to the floor
- Pause at the top of the movement before lowering the dumbbells back down to the starting position
- Repeat for the recommended amount of repetitions

DB Side Raise

D Block

- Lie down on the flat bench with a dumbbell in each hand
- Raise the dumbbells up above your chest (palms facing each other)
- With a slight bend in your elbows, lower your arms out at both sides in a wide arc until you feel a stretch on your chest
- Return the dumbbells back to the starting position as you squeeze your chest muscles and exhale
- Repeat for the recommended amount of repetitions

DB Fly

E Block

W1/D2 Chest & Shoulders 💪💪

START HERE

Samantha

Craig

W1/D1 Back 🎒

Holly

Nicole

W1/D3  Flow & Cardio 🙆 🧘

W1/D4 Legs 🦵

Renato

W1/D5 Arms & Abs 💪 🪨

Bow flex db are tough for pronated rows with boobs🥴

W2/D1 Back 🎒

Week one was amazing! My abs are still sore from the ab wheel 😅😅 
On to week 2!

W2/D2 Chest & Shoulders 💪💪

W2/D3  Flow & Cardio 🙆 🧘

W2/D4 Legs 🦵

W2/D5 Arms & Abs 💪 🪨

Nick

W3/D1 Back 🎒

Dean

W3/D2 Chest & Shoulders 💪💪

W3/D3  Flow & Cardio 🙆 🧘

W3/D4 Legs 🦵

W3/D5 Arms & Abs 💪 🪨

W4/D1 Back 🎒

W4/D2 Chest & Shoulders 💪💪

W4/D3  Flow & Cardio 🙆 🧘

W4/D4 Legs 🦵

W4/D5 Arms & Abs 💪 🪨

W5/D1 Back 🎒

W5/D2 Chest & Shoulders 💪💪

W5/D3  Flow & Cardio 🙆 🧘

W5/D4 Legs 🦵

W5/D5 Arms & Abs 💪 🪨

W6/D1 Back 🎒

W6/D2 Chest & Shoulders 💪💪

W6/D3  Flow & Cardio 🙆 🧘

W6/D4 Legs 🦵

Love it! Always work up a sweat with your programs

W1/D2 Chest & Shoulders 💪💪

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