Name: Playbook - Eian Scully - W3/D4 Dumbbell - Upper body
Uploaded: 2022-11-10T20:30:50.774Z
Duration: 45 min
Description: W3/D4 Dumbbell - Upper body

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
engage your core and glutes 
•Row one dumbbell up while you rotate your body to the side plank position, complete the movement by raising the dumbbell as high as you can to the sky (your arms and body will make the shape of a T)

DB T push-up

•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 one at a time with elbows wide, squeezing your lats and mid back at the top of the movement

DB alternating bent over row

Circuit 1

•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

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

•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
•Then raise dumbbells straight out in front of you and finally upright row the dumbbells along your front body

DB 3 way shoulder raise

Circuit 2

•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

DB double biceps 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, legs raised and knees bent to 90 degrees 
•Hold the dumbbells straight out in front of your chest
•Engage your core by pushing your lower back into the ground
•Slowly lower one leg to an inch off the floor then repeat with your other leg

DB dead bug

Circuit 3

W3/D4 Dumbbell - Upper body

Pati

W1/D1 Backpack - Legs

W1/D2 Backpack - Abs

W1/D3 Active recovery/Cardio day

W1/D4 Backpack - Upper body

Miguel

First time doing this weighted. Amazing! Great workout.

W3/D4 Dumbbell - Upper body

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