Name: Playbook - Robert John - Bi’s, Back, & Abs | Dumbbells
Uploaded: 2021-11-04T21:01:43.091Z
Duration: 55 min
Description: Bi’s, Back, & Abs | Dumbbells

Tomasz

Alex

Great workout! Sweating up a storm! Can’t wait for the next one x

Jonathan

It was a difficult challenge just right for me which is what I was looking for.

Alex Ibarra

- Warm up for approximately 10 minutes via light jog, incline tread walk, jumprope, bike, stair stepper, elliptical, doesn’t matter—get sweaty and get blood flowing 💧
- Cool down the same way you warmed up. Another 10 minutes of some form of cardio

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell Bicep Curls

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (double)

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders then press straight up 
- Pause at the top then lower under control

Hammer Curl to Press

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement
- 10 each side

Dumbbell alternating bent over rows

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

DB alternating renegade rows

Arms & Back Circuit

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Legs/Feet do not touch the floor
- bring your knee to your chest
- extend your legs, repeat 
- 20 reps total

Assisted Row Boat

Abs Circuit

Bi’s, Back, & Abs | Dumbbells

Gary

Good set, loved the use of bands and dumbells in the same set

Danell

Upper Body (Dumbbell + Band)

Justin

Upper Body | DB + Band

Upper Body (Drop Sets) | Dumbbells + Band

Landon Bauman

10/10
my biceps hated this

I did have one issue: whenever I try to do pullovers, I always feel it in my chest more than my lats. Is that normal?

Back + Bi’s | Dumbbells

the push-up superset should be illegal 

10/10

Triceps & Chest | DB, Band, BodyWeight

someone just complimented my shoulders so obviously this workout is killer 

10/10

Bi’s, Back, & Abs | Dumbbells

Community

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