Name: Playbook - MJ Sowah - W1 D3
Uploaded: 2023-04-17T12:10:47.090Z
Duration: 45 min
Description: W1 D3

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

Flat dumbbell press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

Dumbbell close grip press

- Begin on an incline bench with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell incline flies

- Start with your hands just outside shoulder width
- Maintain a straight body line between shoulder and ankles by keeping your core tight
- Elbows bend along the body, they do not flare out 
- Bring your body down to the floor
- Lift hands off the ground at the bottom of the movement
- Press yourself back up to starting position

Hand release push ups 2

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

W1 D3

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