Name: Playbook - Chloe Trca - Full upper body | dumbbell only
Uploaded: 2023-04-22T23:22:06.904Z
Duration: 30 min
Description: Full upper body | dumbbell only

Kick my booty!!! So excited to start this program!!

Cali

Super good I loved the first workout in the app!

Valerie

Catie

workout time inaccurate, took me almost an hour

kenzie

You’ll only need dumbbells for this full upper body workout! 

Perfect for an at home workout.

rest 15-30 seconds between each exercise and take a 90 second set break after each round.

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- complete a single arm bicep curl 
- while the other arm is at a 90 degree static hold

Dumbbell curl + static hold

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Incline dumbbell rear delt fly

Dumbbell curl to press

Circuit #1

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

Dumbbell bench press

1 rep = 1 Complete Dumbbell push up and 2 lateral raises

Dumbbell push up + lateral raise

- hold the dumbbell above your head 
- rotate the dumbbell in a counterclockwise circle around your head 
- then rotate in a clockwise rotation 
- complete 8 reps each way

Dumbbell around the world

Circuit #2

rest 15 seconds between each exercise and take a 60 second set break after each round.

- begin seated in a bench 
- slightly bend over

Bent over dumbbell fly

Dumbbell ab tucks

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

Plank (elbows)

Finisher circuit

Full upper body | dumbbell only

Core workout

Functional HIIT Circuit Workout

Carly

Great! I loved how there was bits of cardio in it with the lifts too! Really made me sweat!

Full body | dumbbell only

Tiffany

amazing!!! I’ve done this same workout twice & upped my weight !!

complete all sets and then move to next exercise or do a full round of each (set) 5 exercises. rest in between each set or each set of the entire circuit (5 sets)?

Full upper body | dumbbell only

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