Name: Playbook - MIDAS MVMT - W4/D2 Pull
Uploaded: 2021-11-15T16:12:54.009Z
Duration: 60 min
Description: W4/D2 Pull

Get ready to build some real muscle with this pull workout using dumbbells only.

- Lean forward while maintaining a straight back.
- Row as far back as you can.

DB Lean to Side Row

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

DB Twisting Curl

- Hold the dumbbell at the bottom of your abs each rep for 3 secs.

DB Low Row (3 Sec Hold)

- For hybrids, complete one of each move to account for one Rep of the exercise.
- Lift with your Shoulders and Traps and hold for 1-2 Seconds at the top each time and then raise both dumbbells up as well as your elbows.

DB Front Shrug x Upright Row

- Hold both dumbbells in front of your body with a Hammer Grip.
- Bring both dumbbells as far back as your can Flexing your back in the process.

DB Standing Rear Fly

- Lift the dumbbells straight up along the side of your body.
- Don't move your knees throughout.

DB Standing Side Row

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

DB Double Front Raise (Hammer x Pronated)

DB SS - DB Side Row | Pronated Double Front x Hammer

W4/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

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/D2 Pull

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