Name: Playbook - eFitmama - Biceps, shoulders + Core
Uploaded: 2023-01-01T18:00:59.936Z
Duration: 35 min
Description: Biceps, shoulders + Core

Grab a light and medium set of dumbbells

Circuit - 3 rounds

8 valley press to neutral grip overhead press
21 curls
30 flutter kicks

Circuit - 3 rounds

10 bent arm lateral raises 
12 straight arm lateral raise 
20 alternating heel taps

Circuit - 3 rounds

10 wide bicep curls
8 each arm - single arm Arnold press + single arm hammer curl 
10 each side - isolated bicycle crunch

Valley Press to Neutral Grip Overhead Press

7 full curls, 7 half up curls, 7 half down curls

21 curls

Flutter kicks

Circuit

Bent arm lateral raises

Straight arm lateral raise

Alternating heel taps

Wide bicep curls

1 rep = 1 Arnold press + 1 hammer curl 

8 reps each arm

Single arm Arnold press + single arm hammer curl

Isolated bicycle crunch

Biceps, shoulders + Core

Melissa

Shannon

Sapna

Back, Biceps and Shoulders

Juliana Fanning

Madeline

Akira

Complete Upper Body - Compound Moves 💪🏼

Kori

karla

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!! 🙌🏻🔥

Casey Oakes

Chest, triceps + plyometrics

Holy cow arms are shaking what a great upper body workout.!

Triceps, Biceps and Abs

Great upper body at 38 weeks pregnant! 💪🏻

Nicole

Annie

It was a quick workout day and my shoulders feel this burn

Martha Grabe

Shoulders 💪🏼

Kayla Neighbors

Upper Body Burn

Back, Biceps, Shoulders 💪🏼

Chest, Triceps and Core

Biceps, shoulders + Core

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