Name: Playbook - Nikki McGrath - DUMBBELL ONLY: Shoulders & Abs
Uploaded: 2025-01-30T18:05:55.993Z
Duration: 30 min
Description: DUMBBELL ONLY: Shoulders & Abs

- Lying on the incline bench, hold a dumbbell in each hand using an overhand grip, arms extended above your chest
- Flex the elbows to lower the dumbbells under control, as far as you comfortably can (the handles should be level with the chest)
- Press the dumbbells back up to starting position, squeezing your chest at peak contraction

DB Incline Bench Press

Single leg Sit up

Shoulder & ab Superset #1

- Sit in an upright position, holding a dumbbell in each hand at the shoulders
- Press the dumbbells overhead by contracting the shoulder muscles and extending the elbows
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Seated Overhead Press

Lat Raises

Dumbbell Bench V ups

Shoulder & Ab Triset

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

For this exercise, count the rep when both arms are in the air

Dumbbell front raises to Single Arm

Plank Zippers

Shoulder & ab superset

-Get into an elbow plank position, ensuring your elbows are inline with your shoulders. Engage your core and keep a strong low back (don’t let your hips dip)
- Hold for an ACCUMULATIVE 10 minutes. Anytime you need to rest, rest. But get back to holding the plank as soon as you can. You got this.

DUMBBELL ONLY: Shoulders & Abs

More workouts from Nikki McGrath