Name: Playbook - Robert John - TOTAL BODY | Dumbbells
Uploaded: 2023-01-28T16:55:55.342Z
Duration: 40 min
Description: TOTAL BODY | Dumbbells

Tomasz

- if this movement is too advanced for you being with alternating body weight lunges (no jump)
- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Begin with two Medium DB’s at your side
- Step forward into a lunge, both knees come to
90 degrees
- Hold the bottom of the lunge, back knee hovers over the ground
- perform one hammer curl (palms face body)
- return to starting position 
- 6 lunges on one side, then switch
- 12 reps

Lunge + Hammer Curl

- Two Medium/Heavy DB’s 
- perform a deadlift, slight bend in the knees, DB’s slide down shins, spine in line with the crown of head
- At the top of the DL curl the DB’s to shoulders, then press up 
- Lower DB’s back down in a controlled motion

Deadlift Curl To Press

- LIGHT/MEDIUM DB’s 
- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- MEDIUM/HEAVY DB’s 
- Stagger your feet
- palms facing forward, bring both DB’s up (90 at the elbow)
- Alternating arms, lower, curl, return to 90 at the elbow 
- maintain a static 90 degree hold with the off hand 
- 5 each side

Alternating Curl + Static Hold

- LIGHT/MEDIUM DB’s (or band like
I used)
- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement 
- bring DB’s/band to shoulder height and press up
- lower in a controlled movement
- both movements = 1 rep

Lateral Raises + Shoulder Press (DB’s or Band)

- MEDIUM/HEAVY DB’s 
- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward and return to starting position 
- 8 reps one side then switch

Dumbbell reverse lunge

- MEDIUM DB’s 
- stand tall, DB’s at your sides 
- Complete one curl 
- Then curl to shoulders and press up
- Lower in a controlled motion
- Repeat both of these for 1 rep
- 10 reps total

Curl + Curl to Press

TOTAL BODY | 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

Alex

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

Jonathan

Bi’s, Back, & Abs | Dumbbells

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

my puppy almost saw me cry bc of this.. as did like 3 people at the gym :)

Bi’s & Shoulders | Dumbbells + Band

I’m now obsessed w/ pull up negatives

absolutely hate the wrist twist thing

Back & Bi’s | Dumbbells, Band, Pull Up Bar

Chris

literally had to drop weight each time on the DB press + side raise

TOTAL BODY | Dumbbells

Community

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