Name: Playbook - Richard Brindley - Deadly Dumbbell Challenge 💪
Uploaded: 2023-01-04T17:35:00.558Z
Duration: 30 min
Description: Deadly Dumbbell Challenge 💪

These upper body workouts are fun, specific and challenging.

Muscle mass decreases with age and lack of activity. We are going to reverse this and improve your strength and appearance.

I’m excited for you, let’s do it!

Share your workout pics using #showyourbest and tag me on Instagram @richardmbrindley

WORKOUT DETAILS:
- Dumbbell Bent Over Rows
- Dumbbell Front Raises
- Dumbbell Lateral Raises
- Dumbbell Rear Delt Flys
- Dumbbell Skullcrushers

3 rounds 
No rest in between exercises
60 second rest after each round 

*Customise your weight preference

1. Hinge at the hips to lean forward.
2. Your knees should be slightly bent.
3. Pull the dumbbells up keeping your elbows close to your body.
4. Contract back muscles as you pull up.
5. Lower DB’s back to starting position in a controlled motion.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Dumbbell Bent Over Row

1. Hold the dumbbells in front of your legs with palms facing down. 
2. Raise the dumbbells up to shoulder height, contracting shoulders. 
3. Keep steady and avoid swinging.
4. Slowly lower back to starting position.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Dumbbell Front Raises

1. Keep a slight bend at the elbow.
2. Raise your arms until you reach shoulder height.
3. Keep steady and avoid swinging.
4. Lower with a slow and controlled movement.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Dumbbell Lateral Raises

1. Stand upright and hold a dumbbell in each hand.
2. Keeping your back straight, hinge at your hips and lean your upper body forwards.
3. Keep your arms extended and raise the dumbbells straight out behind you until your arms are roughly parallel to the floor.
4. Hold for a moment and squeeze your rear delts.
5. Slowly lower the dumbbells back down into starting position.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Dumbbell seal rear delt fly’s

1. Lie down on a flat bench. Hold a pair of dumbbells in each hand straight above you at shoulder width.
2. Bend at the elbows & slowly lower the dumbbells towards the top of your head
3. Pause and then fully extend your arms back up; contracting your triceps.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Deadly Dumbbell Challenge 💪

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