Name: Playbook - eFitmama - Chest, Back, Shoulders
Uploaded: 2023-01-01T18:00:59.889Z
Duration: 35 min
Description: Chest, Back, Shoulders

Sapna

Martha Grabe

Probably not a great choice after raking all day Saturday but hey.

Rebecca

Grab a light and medium set of dumbbells! 

Circuit 1 - 3 sets

12 chest press
10 chest fly
10 each arm bent over single arm row 

Circuit 2 - 3 sets

10 bent over neutral grip row
8 dumbbell push ups
10 bent over back fly

Superset - 2 sets

10 V Press
10 straight arm lateral raise

Superset - 2 sets

10 around the world
8 valley press

Activate and engage your TVA by pulling in your belly button to your spine 

Exhale as you press up, inhale on the way down

Chest press

Activate and engage TVA by pulling belly button to spine

Slight bend in elbows

Exhale as you open, inhale as you close

Chest fly

Keep neck and spine neutral. Pull in belly button to spine. Start with a straight arm and row, pulling into chest and squeezing at the top 

10 each arm

Single arm bent over row

Circuit

Bend at hips, leaning your upper body forward. Palms facing in, start with arms straight and pull dumbbells up towards chest, squeezing shoulder blades at the top

Bent over neutral Grip row

This is a more advanced exercise. Drop to your knees to modify

Engage TVA by pulling belly button into your spine. Hands on dumbbells and a neutral neck, spine, butt.

Dumbbell push ups

Hinge at hips, slight bend in elbows. Squeeze shoulder blades at the top

Bent over back fly

Start with elbows bent at chest, palms facing out. Press up into a V

V press

Start with dumbbells by side, keeping arms straight lift to shoulder height

Straight arm lateral raise

Superset

Lying flat on your mat or bench, start with dumbbells at your side, lift up at your hips keeping arms straight and bringing them overhead and into a circle back down to your side

Around the world

Start with elbows bent and press out in front of your chest. Palms should be facing up

Valley press

Chest, Back, Shoulders

Melissa

Shannon

Back, Biceps and Shoulders

Juliana Fanning

Madeline

Akira

Complete Upper Body - Compound Moves 💪🏼

Kori

karla

Shoulders, Back, and Core

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!! 🙌🏻🔥

Chest, Back, Shoulders

Community

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