Name: Playbook - MIDAS MVMT - W3/D2 Pull
Uploaded: 2021-11-15T16:11:21.210Z
Duration: 60 min
Description: W3/D2 Pull

Add muscle mass to your entire Back & Traps using only a set of dumbbells. Get ready to crush this!

- Lift with your Traps and Shoulders and hold for 1-2 seconds at the top each time.
- As a hybrid, complete one Rep of each exercise for one Rep of the hybrid

Side Shrug x RDL

- Avoid swinging your entire body. Curl slowly and squeeze biceps at the top each time.
- As a hybrid, complete one Rep of each exercise for one Rep of the hybrid.

Double Hammer x Bicep Curl

- From a standing position, Row the dumbbells along your sides and then repeat in a Leaning position.
- As a hybrid, complete one Rep of each exercise for one Rep of the hybrid.

Standing x Leaning Side Row

- Lift with your Traps and Shoulders and avoid bending your elbows too much.
- Hold for 1-2 Secs at the top each time.

Reverse Shrug

- Curl dumbbells up together and twist into a reverse Grip at the top of each rep and slowly lower the weights.

Twisting Curl

- Complete both exercises simultaneously without taking any breaks in between each.

- Maintain the same slight bend in your elbows throughout.

DB Paddle Row

- Hold both dumbbells in front of your body.
- Lift with your Shoulders and Traps and hold for 1-2 Seconds at the top each time.

DB Front Shrug

SS - Paddle Row | Front Shrug

W3/D2 Pull

Jose

Brendan

George

W1/D1 Push

Daniel

Emily

W1/D2 Pull

The last set definitely made it a killer workout.

Anthony Davis

Took some learning to get use to the format of the app. Also 60 min works outs are sometimes not feasible for me. Loved your 10-20 min ones on YouTube.

David

W1/D3 Legs

It was difficult and good.  I had trouble with the first exercise. For some reason, I had difficulty holding it with the thumb behind the head. And also feeling my chest.

Gustav

W1/D4 Push

You’re amazing. I love the way you explain as you do the exercises. I’m finding my consistency is coming back

Eric

W1/D5 Pull

Felt amazing and each day workouts become less of a strain.

W1/D6 Legs

W1/D7 Active Recovery/Rest Day

Modification exercises. I feel a lot of shoulder and wrist pain during floor chest press. Even with a bench I struggle.  I have more success with a bar than dumbbells.

W2/D1 Push

Good but a little too much for shoulders every exercise

Is it doable to do 2 programs simultaneously? Like can I do dumbbell ppl and 2 weeks ab challenge at the same time?

W2/D2 Pull

W2/D3 Legs

W2/D4 Push

W2/D5 Pull

W2/D6 Legs

W2/D7 Active Recovery/Rest Day

W3/D1 Push

It would be awsome if you could implement some more variety in the workout program. 

However, I do belive that this is a great home, dumbbell workout program 😄😊

W3/D2 Pull

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