Name: Playbook - Malcolm Ballard - W1/D2
Uploaded: 2024-05-10T03:36:04.985Z
Duration: 70 min
Description: W1/D2

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

Split reps in half, for example: 20 reps = 10 reps per side

Squatting steam engine

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position