40 Min POSTERIOR CHAIN WORKOUT with DUMBBELLS | 6 Week Build Series - Day 18 скачать в хорошем качестве

40 Min POSTERIOR CHAIN WORKOUT with DUMBBELLS | 6 Week Build Series - Day 18

Welcome to Day 18 of our 6 Week Build workout program. Todays workout will focus on the posterior chain muscles which include the Back, Hamstrings, Rear Delts, Glutes and Calves using dumbbells. This workout will help you build muscle and gain strength with your posterior chain. For reference we have added the weight we used before each exercise begins. When selecting your dumbbells, always make sure you can perform each exercise with proper form before going up in weight. Let's go for quality over quantity for reps. When performing each exercise focus on the muscle being worked and go at your own pace. Make each workout your own. If you need some extra rest time just hit pause and continue when you're ready. Everyone's fitness level will be different, just focus on challenging yourself each workout, stay consistent and you will see progress. All the workouts in this 6 Week Build Series workout program are follow along so all you have to do is join in and let's CRUSH this 45 min posterior chain workout together! -------------------------------------------------------- POSTERIOR CHAIN WORKOUT DETAILS 💪 Target Muscles: Back, Biceps, Rear Delts ⏱ Duration: 45 Min 40-120 sec work | 20-25 sec rest | Finisher | Day 18 - 6 Week Build 0:00 - Intro BLOCK 1 - Upper Body 0:32 - Rotational Row (Right) 1:32 - Rotational Row (Left) 2:32 - Superman Pulldowns 3:32 - Pronated Rear Delt Fly 4:33 - Straight Arm Push Back (Right) 5:32 - Straight Arm Push Back (Left) 6:33 - Quadruped Row (Right) 7:33 - Quadruped Row (Left) 8:32 - Single Dumbbell Pullover 9:30 - Round 2 (repeat) BLOCK 2 - Lower Body 19:36 - Elevated Glute Bridge 20:24 - Single Leg Glute Bridge (Right) 21:11 - Single Leg Glute Bridge (Left) 22:22 - Rear Foot Elevated Split Squat (Right) 23:27 - Rear Foot Elevated Split Squat (Left) 24:31 - Sumo Deadlift 25:36 - Straddle RDL 26:41 - Lying Dumbbell Hamstring Curl 27:46 - Dumbbell Stairmaster 28:45 - Round 2 (repeat) FINISHER 38:03 - Alt Row Variation with RDL Have a great workout!👊 ----------------------------------------------------- 💙 If you're loving these workouts you can support the channel here - https://www.buymeacoffee.com/chrisedi 📅 Download the 6 Week Build Series Calendar & Guide Here - https://chrisedi.com/ 👊 100+ Videos Dumbbell Workouts Playlist -    • DUMBBELL WORKOUTS AT HOME   🏋️‍♀️ Workout Equipment - https://kit.co/chrispecsi/workout-equ... #6weekbuildseries #posteriorchain #homeworkout #followalong ----------------------------------------------------- Drop a comment below and let us know how you did with this posterior chain dumbbell workout! 👇💬 See you on the next one! 👊 DISCLAIMER: If you purchase products through our links we may receive a small commission, there is no extra charge to you. If you did, Thank you! we really appreciate it!🙏 This helps us make more free workouts, guides and programs for everyone. Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.