Name: Playbook - Wioletta Pawluk - W3/D2 Build at home
Uploaded: 2021-05-04T16:27:15.617Z
Duration: 45 min
Description: W3/D2 Build at home

Warm up : Jump rope 10 x 1 minute

Superset 1: 3 x 15
Dumbbell bicep curl into push-up
Dumbbell push-up and row 

Superset 2:  3 x 15
Dumbbell shoulder press
Dumbbell lateral press
Dumbbell front raise 

Superset 3:  3 x 15
Zottman curl 
Hammer curl

Jump rope

-With your hands on dumbbells perform a push-up
-Pop your feet towards your hands and stand up into the bottom of a squat
-Perform a biceps curl with both arms 
-Lower back to the starting position and repeat

Dumbbell bicep curl into pushup

-Start with your hands on dumbbells in either a push-up or kneeling push-up position
-Perform a push-up and at the top row one dumbbell to your side
-Lower the dumbbell back to the starting position
-Repeat to the other side

Dumbbell pushup and row

Superset 1

-Start in a kneeling position with a dumbbell in each hand at your shoulders
-Press the dumbbells overhead to full extension
-Lower the dumbbells to the starting position
-Repeat

Dumbbell Shoulder press

-Stand holding a dumbbell in each hand
-With slightly bent arms raise the dumbbells laterally until the y are above head height
-Lower the dumbbells back to the start position
-Repeat

Dumbbell lateral press

-Stand holding a dumbbell in each hand
-Raise the dumbbells to the front and to head height
-Lower the dumbbells and repeat

Dumbbell front raise

Superset 2

-Stand holding a dumbbell in each hand 
-Curl the dumbbells up to your shoulders 
-Rotate your hands 180 degrees and lower the weight
-Repeat with counter rotation

Zottoman Curl

-Stand with a dumbbell in each hand
-Curl the dumbbells up with you hands in the neutral position ( palms facing each other)
-Lower the dumbbells to the starting position
-Repeat

W3/D2 Build at home

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