Name: Playbook - Eian Scully - W2/D4 Dumbbell - Upper body
Uploaded: 2022-11-10T20:30:50.725Z
Duration: 45 min
Description: W2/D4 Dumbbell - Upper body

Miguel

Build muscle and strength in your upper body with Dumbbell routine

•Dynamic stretches are great for warming up and improving athletic ability and mobility

2x3 reps per side
•Start standing tall, walk your hands down Into a plank 
•Bring your right foot up to your right hand
•Raise your right hand towards the sky and then your right elbow to the ground  
•Push your hips back and straighten your right leg to get a hamstring stretch 
•Walk your hands back towards your feet and stand tall

Greatest stretch

2x6 reps per side
•Start in a kneeling position 
•Squeeze your glutes forward to get a hip stretch 
•Push your hips back and straighten your front leg to get a hamstring stretch

Hip/hamstring rocker

2x6 reps per side
•Lay on your back, legs lifted to 90 degrees
•Drop you knees all the way to one side, then all the way to the other side

Double leg spinal twist

Dynamic warmup

•Assume the high plank position, hands shoulder width apart 
•Keep your body perfectly straight by squeezing core and glutes as you slowly lower
•Press back up until your arms are straight

Pushup

•Stand tall, shoulders back and core engaged 
•With elbows slightly bent, raise the dumbbells away from you to the side until they are in-line with your shoulders

DB lateral raise

•Bend over with a flat back, pushing your glutes back
•Row the dumbbells with elbows wide, squeezing your lats and mid back at the top of the movement

DB bent over row

Circuit 1

6 reps per side

•Assume the high plank position while holding the dumbbell handles 
•Engage your core and glutes to hold your body rigid and as centered is possible
•Row one dumbbell up while maintaining a plank with your other limbs 
•Return to start position and repeat rowing with the other arm

DB renegade row

•Sit as tall as you can, legs straight out in front of you together
•Press dumbbells up while keeping your shoulders down away from your ears (don't shrug)

DB Z press

•Bend over with a flat back, pushing your glutes back
•Extend your arms in the shape of a T with elbows slightly bent, squeezing your mid back at the top of the movement

DB bent over flys

Circuit 2

10 reps per arm

•Stand tall, shoulders back and core engaged 
•Curl the dumbbells up without moving your upper arms, squeeze your biceps at the top of the movement
•Hold the left dumbbell at the top and lower the right dumbbell slowly
•Repeat holding the right dumbbell at the top and lowering the left dumbbell slowly

DB stall curl

•Bend over with a flat back, pushing your glutes back
•Keep your arms in-line with your body (elbow's high) extend the dumbbells back behind you, squeezing your triceps at the top

DB double triceps kickback

•Lay flat on your back, knees bent and feet flat on the floor
•Hold the dumbbell high on your chest, crunch up and squeeze your abs at the top

DB crunch

Circuit 3

W2/D4 Dumbbell - Upper body

Pati

W1/D1 Backpack - Legs

W1/D2 Backpack - Abs

W1/D3 Active recovery/Cardio day

W1/D4 Backpack - Upper body

First time doing this weighted. Amazing! Great workout.

W2/D4 Dumbbell - Upper body

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