Name: Playbook - Myles Harris - DUMBBELL + BARBELL FULL BODY 🔥
Uploaded: 2023-03-15T22:19:37.257Z
Duration: 75 min
Description: DUMBBELL + BARBELL FULL BODY 🔥

What’s good gang! Hope we’re all feeling good this morning and ready to crush this workout! For todays daily sesh we got a full body workout using only a barbell and dumbbells. This is perfect for anyone that has limited equipment and still wants to be able to put the work in! Keep the intensity high as always and let’s crush this. 🔥

When coming up to the bar, have a pronated grip when coming under the bar and use either entire hand or two fingers if your lack wordy mobility, and unrack the weight and take a step or two back. When going down brace your core and think about keeping your chest up the entire time. Go down to parellel or more if possible and let your chest and hips come up at the same time. 

Focus: More quads then a normal barbell squats but still includes glutes, hamstrings, lower back, and adductors.

Barbell Front Squats

Grab a pair of dumbbells and bring them out in front of you. As you go down, think about sticking your butt back as far as possible while slightly bending the knees and keeping your lower back straight and up. 

Focus: hamstrings, lower back, and glutes.

Dumbbell RDL’s

Walk up and place hands at slightly outside shoulder width of your preferred position and unrack slowly and take a step or two back. Squeeze your glutes to help take out lower back usage and press up overhead and back down towards chin. 

Focus: overall shoulders.

Standing military press

Grab the bar with a grip slightly outside of shoulder width with a supinated ( underhand ) grip. Curl upwards, squeeze the biceps, and then slowly go back down. 

Focus: overall Biceps

Barbell curls

Grab a dumbbell with both hands under the top of it and carefully put it behind your head. Keep the elbows tucked in, go down slowly, and contract back upwards. 

Focus: long head of triceps.

Standing dumbbell extensions

Grab 2 dumbbells and place them about shoulder width in a neutral stance on the ground. Get into a push up position and when going down come back up then row the dumbbell upwards on each side while trying to keep back straight and still. 

Focus: chest, shoulders, back, and core.