Name: Playbook - eFitmama - Back, Biceps, Shoulders 💪🏼
Uploaded: 2023-01-01T18:00:59.831Z
Duration: 45 min
Description: Back, Biceps, Shoulders 💪🏼

karla

Martha Grabe

This workout can be done at home or the gym - the exercises in the activation set are using a cable machine, but I’ll provide substitutions of you are at home for those below! 

What you need: 2 or 3 sets of dumbbells, a step or bench (or you can use a chair)

*Workout*

Start with 10-20 minutes of cardio to warm up - a machine or a walk/jog outside 

Activation Set - 3 Rounds
-10 single arm cable shoulder presses (each arm) 
-10 single arm cable curls (10 each arm)

you can use a long resistance band if at home or use a dumbbell

Superset - 3 Rounds
-10 seated shoulder press to internal rotations
-10 Hammer curls

Superset - 3 Rounds
-10 bent over single arm rows (10 each arm)
-10 seated bent over straight arm lateral raise 

Superset - 3 Rounds
-10 close grip dumbbell bicep curls
-10 front raise

10 each arm

If at home, you can use a long resistance band and/or a dumbbell

Single arm cable shoulder press

10 each arm 

If at home, you can use a long resistance band and/or a dumbbell

Single arm cable curl

Activation set

Seated shoulder press to internal rotation

Hammer curls

Superset

Bent over single arm row

Seated bent over straight arm lateral raise

Dumbbell close grip curl

Dumbbell front raise

Superswt

Back, Biceps, Shoulders 💪🏼

Melissa

Shannon

Sapna

Back, Biceps and Shoulders

Juliana Fanning

Madeline

Akira

Complete Upper Body - Compound Moves 💪🏼

Kori

Shoulders, Back, and Core

Rebecca

Lexi

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, Shoulders 💪🏼

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