Name: Playbook - Robert John - Legs + Chest (Total Body) | Dumbbells, Box, Bench
Uploaded: 2023-01-26T19:42:51.958Z
Duration: 55 min
Description: Legs + Chest (Total Body) | Dumbbells, Box, Bench

- You will need DB’s, a box, and a bench 
- We’re targeting your Chest & Glutes, Hammies, + Quads
- Pace yourself. Don’t be afraid to adjust your weights if you find that you made the wrong section for any given exercise.
- This is a long, tough workout 
- Enjoy 😈

- Begin with a HEAVY dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up
- 15 reps then place one of the DB’s on the floor 
- Perform 10 more squeeze grip chest presses 
- 25 total reps

DB Chest Press (Drop Set)

- Begin with Two HEAVY DB’s
- Perform 10 box step ups, 5 consecutive on each leg + knee drive 
- Then perform 5 weight squats (DB’s at your sides)

Box Step Up + Squat

- Begin with a MED/HEAVY DB in each hand 
- Press both over your chest
- Alternating sides, lower and press one DB at a time while holding the other over your chest 
- 8 reps each arm

Alternating DB Press with Static Hold

- Begin with two HEAVY DB’s 
- perform 10 RDL
- carefully place the DB’s to the side 
- perform 40 toe taps (emphasis on quickness, increase speed as you get comfortable with the movement)
- reclaim one HEAVY DB
- perform 10 RDL’s 
- 20 Deadlifts + 40 toe taps, 60 total reps

DB DeadLift (Drop Set)

- Begin with a HEAVY dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- 12 DB Reps 
- Without a break set the DB’s down and go into push ups until failure

Incline DB Bench + Push Ups

- Begin with two MED/HEAVY DB’s, one in each hand 
- With a box in front of you, Squat
- Go from the top of the squat to a box step up 
- Squat again, right into another box step up (opposite leg)
- Complete 10 total squats + 10 box step ups (5 on each leg)

Squat to Box Step Up (DB’s)

- Begin with two LIGHT/MED DB’s 
- On a incline bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (Incline)

Legs + Chest (Total Body) | Dumbbells, Box, Bench

Abby

Justin

LEGS | Single Heavy DB (maybe some arms 😅)

Tomasz

Danell

Total Body (Legs Heavy) | Dumbbells

Full Legs & Glutes | Dumbbells + Box

Legs | Dumbbells + Box

The best leg workout I have done so far👌💪

As per usual, enjoyed the workout.

but we need a new lower body workout, Robert John!

Legs + Chest (Total Body) | Dumbbells, Box, Bench

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