Name: Playbook - Brynley Joyner - Biceps, Back & Abs | Dumbbell
Uploaded: 2023-03-27T20:21:23.699Z
Duration: 55 min
Description: Biceps, Back & Abs | Dumbbell

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

Upper body: push- shoulders & chest

Back, Bi’s & Abs

Upper Body (chest & back) - home

Paige

Rachel

Kelcie

Shoulders & Triceps (Dumbbell only)

a killer workout fo sure, must try🔥🔥

Kayla

Jess

Kyrsten

Biceps & Back Burn

Scarlett

LOVE this one! One of my fav upper body workouts

Pull Day: Back & Bi’s

Martina

Audri Collier

So good! Love how simple the exercises are. My abs are burning! My husband did this workout with me too and he loved it so much he wants to do another one!

Biceps, Back & Abs | Dumbbell

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