Name: Playbook - Robert John - Total Body (Drop Sets) | DB + Barbell (or only DB)
Uploaded: 2022-02-09T03:48:59.137Z
Duration: 45 min
Description: Total Body (Drop Sets) | DB + Barbell (or only DB)

I like your workouts.  They remind me of the workouts at hiit classes I take.

Jason

Justin

Simple yet effective. 
One of my favorites that encompasses some fundamental exercises. 
Workouts don’t need to be complicated to work! 
It’s about consistency and nutrition 😉

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg
- 10 reps each leg

Box step up (warm up)

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward
- 10 reps with the DBs, 10 reps with the barbell
- 20 Total reps

DB deadlifts (drop set to barbell or lighter DBs)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- Alternate between standard (palm forward) and hammer curls (palm facing body) for 10 reps
- 10 reps w barbell or lighter DBs 
- 20 reps per set

DB bicep curls + hammer curl ( drop set)

- Push your hips backs as you come down 
- Lower in a controlled motion
- Drive through your heels on the way 
back up 
- 10 reps w/ Heavy DB’s + 10 reps w/ a barbell or lighter DB’s 
- 20 total reps

DB Squat (drop set)

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up
- 10 reps w heavy DB’s
- 10 reps with barbell or lighter DB’s 
- 20 total reps

Dumbbell overhead tricep extension

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides
- Lower to starting position
- 10 reps with heavy DB’s, 10 reps with barbell or lighter DB’s 
- 20 total reps per set

Bent Over DB Row (drop set)

Total Body (Drop Sets) | DB + Barbell (or only DB)

Bi’s, Shoulders, + Legs | Dumbbells (TOTAL BODY)

Total Body | EZ Bar

Was great!! Only issue I face is with push-up and pull-ups, I have very bad shoulders any way I can get a good workout with putting too much stress? My goal is to build up that area but I can’t go too much at first.

Kyle

I don’t have a pull up bar, so suggesting an alternative would be helpful. Thanks.

Scott Burke

Total Body | Body Weight

Great workout!! Would like a bit more abdominal work for full body but I added bicycles to the end.

My favorite workout yet. The exercise where you go down with the weight along your leg with your feet staggered seemed to strain my love handle area more than my glutes so maybe I was doing that one with improper form but overall my favorite one yet

Total Body (Drop Sets) | DB + Barbell (or only DB)

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