Name: Playbook - Brooke Bohning - Full Upper Body BURN
Uploaded: 2024-05-01T22:29:03.855Z
Duration: 60 min
Description: Full Upper Body BURN

HOW TO ⤸
1️⃣ feet hip width apart
2️⃣ you can hold the bar with hands facing either direction 
3️⃣ hinge at the hips as if you were going to RDL
4️⃣ slight bend in the knees 
5️⃣ bring the bar up to your belly button and squeeze your back

ALTERNATIVES ⤸
▫️ dumbbells or kettlebells with a sumo stance
▫️ landmine row
▫️ t bar row
▫️ smith machine row

Bent Over Row

HOW TO ⤸
1️⃣ lying flat on a bench
2️⃣ keep your shoulder / elbows in a 45 degree angle 
3️⃣ lower the dumbbells down, then push through the chest to press the dumbbells 

ALTERNATIVES ⤸
▫️ Barbell Bench Press

Dumbbell Chest Press

HOW TO ⤸
1️⃣ stand with feet hip width apart
2️⃣ brace your core
3️⃣ start with a barbell, plate or dumbbells at your collar bone
4️⃣ press the weight above head, keeping a slight bend in the elbows at all times
5️⃣ slowly lower back down

ALTERNATIVES ⤸
▫️ dumbbells, kettlebells or a plate
▫️ preloaded barbell
▫️ smith machine seated
▫️ seated dumbbell press

Standing Shoulder Press

HOW TO ⤸
1️⃣ ** can be standing or seated **
2️⃣ start with dumbbells at your collar bone 
3️⃣ press the dumbbells overhead keeping a neutral grip and slight bend in the elbows 
4️⃣ slowly lower back down 


ALTERNATIVES ⤸
▫️ seated shoulder press

Neutral Grip Shoulder Press

HOW TO ⤸
1️⃣ start with dumbbells at your sides
2️⃣ keep a slight bend in the elbow
3️⃣ raise the dumbbells out to your sides at eye level 
4️⃣ slowly lower back down to starting 
5️⃣ dumbbell should not be higher than your shoulder 

ALTERNATIVES ⤸
▫️ single arm cable lateral raise

Lateral Raise

HOW TO ⤸
1️⃣ start by bracing your core with a slight bend in the knees
2️⃣ keep your upper arms pinned at your sides 
3️⃣ bring the cable attachment down towards your hips, straightening your arms and engaging your triceps
4️⃣ keep a slight bend in the elbows (don’t lock out) to prevent injury and maintain joint safety

ALTERNATIVES ⤸
▫️ dumbbell tricep kickbacks

Cable Tricep Pushdown

Full Upper Body BURN

I’ve been off from working out for 2 weeks so this was a struggle.

Cheryl

Kristi

Chest & Triceps

Jordine

Push Workout

Such a great chest and tri pump! Loved it!

kirsten

Loved this! Perfect for beginner level, but still challenging.

Layne

This is the first workout I do on this app and this looked so easy but it was most definitely not. You feel the burn as you are on your last reps. I really loved the resistance. Can’t wait to try the rest! Thank you!!!

Itzel

Shoulders & Triceps

Back & Biceps

Tori

Chest, Shoulders & Triceps

Boulder Shoulders 🪨

Please add this workout to your favorites! It's the perfect back day 💚💚💚

Ellie

Back Attack! 🔥

micah

FIRE ARMS 🔥

Back & Biceps 🔥🔥

BACK 🔥

Awesome! My arms are straight jello now!!

Savannah

Sexy ARMS 💪

Sculpt your ARMS 🦾

Intense Back Day!

Full Upper Body

Mahaley

A R M S 💪🏼

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Georgie

Back & Shoulders

Shoulders / Biceps / Triceps

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Chest, Shoulders, Triceps

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Biceps & Triceps

Got my arms and shoulders on fire 🔥🔥🔥

Full Upper Body BURN

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