Name: Playbook - Richard Duchon - W2/D1
Uploaded: 2021-01-18T11:45:13.255Z
Duration: 60 min
Description: W2/D1

Wiseley

Good but I’m just not a fan of the dumbbell tricep raises, they make my shoulders feel pinched

Jason

Luis

Added an extra set to all the exercises and a chest finisher.

Manny

Dennis

Derrik

Bredee

Dumbbell chest press 4 x 8,8,10,10
Incline dumbbell chest press 4 x 10 
Dumbbell side raises 4 x 15 (last set drop set)
Dumbbell overhead tricep extension 4 x 10 
Single arm tricep extension 4 x 12

-Lay down on a bench while holding a dumbbell in each hand above your body at arms length.
-Lower the dumbbells to the outside of your chest with your elbows at a 45 degree angle to your body.
-Press the dumbbells back to the starting position and full arm extension. 
-Repeat

Dumbbell Chest Press

-Start on a bench with the back inclined to roughly 45 degrees while holding a dumbbell in each hand at arms length above you.
-Lower the dumbbells to the outside of your chest.
-Press the dumbbells back up to full arm extension.
-Repeat

Incline Dumbbell Chest Press

- Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.
- Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be to the side of the body as you move them up. Continue to lift it until the dumbbells are nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Dumbbell Side Raise

- Start by sitting tall, holding a dumbbell behind your head with your hands under the inside base in a diamond shape.
- Press the dumbbell toward the ceiling.

Dumbbell Overhead Tricep Extension

-Stand in front of a cable system using the high pulley.
-Grip the cable with your hand and bring your elbow down to your side.
-Extend your arm until straight activating your tricep muscle.
-Release and return your hand until your arm is at 90 degrees or slightly more.
-Repeat extension

Single Arm Cable Tricep

W2/D1

Love it! Great pump and great exercises 🤍

Ratib

Alejandro

W1/D1

Oliver

W1/D2

Nando

Had to use different leg workout as I don’t have the machine equipment still get the burn though

W2/D1

Community

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