Name: Playbook - Brynley Joyner - Biceps, Back & Abs | Dumbbell
Uploaded: 2024-03-01T12:58:25.273Z
Duration: 55 min
Description: Biceps, Back & Abs | Dumbbell

Gisele Rigo

Catherine

Piper

Montana

Kristen

Try this 55 minute workout for a killlla arm, back & abs burn! All I’m using is a treadmill & dumbbells!

Inclined Treadmill Walk

- Curl 1 dumbbell up engaging your bicep and then switch to the opposite arm
- Lower with a controlled motion

***12 per side

Dumbbell bicep curls

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (double)

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders & then press straight up
- Pause at the top then lower under control

Hammer Curl Press

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats 
- Keep your core tight focus on a slow controlled movement

***12 per arm

Dumbbell alternating bent over row

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

***10 per arm

DB renegade rows

Arm & back circuit

-Lay flat, do a single leg v-up touching your right hand to your left foot, then switch!

***15 per leg

Jack knives

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

***15 per side

Bicycle crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

***25 per side, 50 total

Russian twists

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Abs circuit

Inclined Treadmill Jog

Biceps, Back & Abs | Dumbbell

Savannh

Erin

Upper body: push- shoulders & chest

Emily

Allie

this exercise REALLY pushed me. i dread upper body workouts but today was so much fun and had me so motivated!

Kaylee

Back, Bi’s & Abs

Chloe

Scarlett

Upper Body (chest & back) - home

i love how this workout was shoulders, then a tricep exercise and back and forth so that i could perform each set adequately! love this workout! thanks brynn! love u

Maddie

Morgan

Shoulders & Triceps (Dumbbell only)

a killer workout fo sure, must try🔥🔥

Kayla

Kyrsten

Biceps & Back Burn

LOVE this one! One of my fav upper body workouts

Pull Day: Back & Bi’s

Kailyn

I didn’t love it a lot. The arms bit was in my opinion repetitive and the abs a bit tough with that amount of reps. But loving the rest of workouts🫶🏻

Paula

Zara

This was a great workout!! Loved it. I wish I would be able to see the tempo better though, all the exercises are sped up

Biceps, Back & Abs | Dumbbell

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