Name: Playbook - MIDAS MVMT - W4/D1 Push
Uploaded: 2021-11-15T16:12:41.590Z
Duration: 60 min
Description: W4/D1 Push

Build muscle in your Chest, Shoulders, and Triceps with this push workout routine using dumbbells only.

- Make sure thumb fingers are pointed behind your head.
- Lift both dumbbells to meet at the centre each time.

DB Floor Press - Thumbs behind Head

- Tuck one arm to your side at a 90 degree angle.
- Kick the dumbbell backwards until your arm almost fully straightens out.
- Complete one side and switch.

DB Single Kneeling Tricep Kickback

- Complete one of each move to account for one Rep of the hybrid exercise.
- Lift to Shoulder height or a little above.

DB Alt Front Raise x Double Chest Fly

- Create a decline using your bodyweight, a Bosu ball, some Pillows, or even a Couch to target your lower Chest without a Bench.

DB Decline Floor Press

- Be careful as you get the dumbbell over your head.
- Lower the dumbbell until your elbows are past a 90 degree angle.

DB Overhead Press

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

- Push with power from your shoulders.
- Prevent your body from losing its position during this move.

DB Kneeling Shoulder Press (One Knee)

- Lean forward until your body almost forms 90 degrees.
- Kickback until your elbows are almost completely straightened.

DB Double Tricep Kickback

DB SS - Kneeling Shoulder Press | Tricep Kickback

W4/D1 Push

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

W3/D2 Pull

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 😄😊

W4/D1 Push

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