Name: Playbook - Robert John - Upper Body (Drop Sets) | Dumbbells + Band
Uploaded: 2021-11-10T18:59:12.267Z
Duration: 60 min
Description: Upper Body (Drop Sets) | Dumbbells + Band

Every upper body muscle group we hit in this workout will be a compound drop set. 
Meaning, sets with two consecutive exercises hitting the same muscles. The second exercise (the drop) always being the easier of the two because by that point your muscles are already fatigued. 
Enjoy 😊

Jumping jacks

Jumping Split Squat

Body Weight Warm Up

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls (Heavy)

- Begin with band handles in a hammer grip in your hands
- Curl up towards your shoulders
- Lower down until arms are extended (flex your tricep to guarantee full bicep extension)

Cable bicep curls

Bicep Curl Drop Set

- hold dumbbells in each hand and press them over your head
- place DBs behind your head, arms bent to 90 degrees
- Extend your arms up engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Overhead DB tricep extensions (Heavy)

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

DB tricep extensions (double)

Tricep Drop Set

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest
- If you don’t have a bench, this can be done laying on the floor

DB flat bench press

- begin with hands shoulder width apart 
- legs, spine, and head in a straight like
- don’t allow your hips to dip

Push up

- Lay down on bench with a dumbbell between your hands
- press them up over your chest  
- Keeping the dumbbell squeezed tight lower them back to your chest
- focus on your chest contraction as your squeeze inward on the DB

Dumbbell squeeze press

Chest Drop Set

- 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)

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

Back Drop Set

Wide grip pull up

Band Supported Wide Grip Pull Up

(Optional) Pull Up Drop Set (back, Bi’s, + Shoulders)

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Toe taps

Hand supported Row Boats

- Start in a push up position 
- Complete one push up
- Drive your knees towards your chest one at a time back and forth, 4 times total
- Increase speed as you feel comfortable 
- 1 push up + 4 mountain climbers = 1 rep

Push Up to Mountain climbers

Abs Finisher Circuit

Upper Body (Drop Sets) | Dumbbells + Band

Gary

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

Danell

Upper Body (Dumbbell + Band)

Tomasz

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

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

Upper Body (Drop Sets) | Dumbbells + Band

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