Name: Playbook - eFitmama - Back, Biceps and Shoulders
Uploaded: 2023-01-01T18:00:59.755Z
Duration: 35 min
Description: Back, Biceps and Shoulders

Melissa

Shannon

Sapna

Annie

This is another really good one.   Time for some abs.

Rebecca

Amanda Gaston

Salma

Thank you as a new mom its a nice start x

Leanne Xiberras

Casey Oakes

Great workout! I can’t thank you enough for this program. At 29 weeks pregnant I don’t have the energy to create my own plan so being able to log in and just workout is so helpful.

Lexi

Micky Jackson

This was a good upper body workout.   Love the cross body curls.

Nikki

karla

Martha Grabe

Loved it. All your workouts are always so challenging and fun.!

Danielle

I'm not done yet.  My stupid dog stepped on my phone.  Love it so far.

You will need two sets of dumbbells. A light set (3-10 lbs) and a medium to heavier set (12-20 lbs)

You will also need a light rubber loop band

Dumbbell bicep curl circle ins

Front to side raise

Bend knees and stay on your toes. Keep core tight and spine and neck neutral. 10 alternating taps total (5 each side)

Bear plank shoulder taps

Circuit 1

Start at the top of your shoulders and come down half way where you will rotate arms out (opening them). 

Use a medium to heavier weight

Half moon bicep curls to external rotation

Place a light resistance loop band around wrists and use a lighter set of dumbbells. I’m using 5 lbs here. 

If you don’t have a loop band, just do the lateral raise without one and go a little heavier with your weights

Loop band lateral raise

Go heavier with your weights for this exercise 

Bend over slightly and place hands on dumbbells, palms facing in. Squeeze your upper back at the top before releasing back down

Dumbbell neutral grip row

Circuit 2

Start with palms facing in, in front of your face. As you press up, twist bringing palms facing out overhead 

Use a medium to heavier set of dumbbells for these

Seated Arnold press

Use a medium to heavier set of dumbbells

10 reps each arm, 20
Total

Crossbody curls

Lie face down on a my or soft surface. Arms and legs out straight. You’re going to lift both arm and legs up a couple inches off the floor, squeezing your glutes at the top before releasing. Keep core tight and engaged and make sure to breathe!

Superman

Circuit 3

Back, Biceps and Shoulders

Juliana Fanning

Madeline

Akira

Complete Upper Body - Compound Moves 💪🏼

Kori

Shoulders, Back, and Core

Dumbbell Only Upper Body

🤢🤢🤢🤢 85 degrees out.  This was a doozy.

Great workout love how you incorporated the cardio into it. You need more like this!! 🙌🏻🔥

Back, Biceps and Shoulders

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