Name: Playbook - eFitmama - Biceps, Triceps, and Abs
Uploaded: 2023-01-01T18:01:00.099Z
Duration: 50 min
Description: Biceps, Triceps, and Abs

Kori

Warm up: 10-15 minutes cardio of your choice

Equipment: Medium dumbbells and Long Loop Band 

Cool Down: Optional - 10-20 minute brisk walk on the treadmill or outdoors

10 each arm

If you don't have a long band - do single arm dumbbell bicep curls instead

Long band single arm bicep curl

Start in plank position - neck and spine neutral, feet a little wider than hips and hands on dumbbells under shoulders

One at a time bring dumbbell up towards ribs and extend back and bring back to floor. 

Keep body as neutral as possible

Plank alternating triceps kickback

Superset 1

Bicep Curl switch at top to Hammer Curl - Alternate

Triceps kickback to neutral grip overhead press

Superset 2

Modification: Plank up down only or modified pushups only

Plank up down to push up

Alternating bicep curl to double curl

Superset 3

Chest press bicycles

6-8 reps

Modification: Plank Side Dip only

Plank Side Dip to Toe Tap

V sit alternating heel touch over dumbbell

Bottoms up

Abs Circuit

Biceps, Triceps, and Abs

Melissa

Shannon

Sapna

Back, Biceps and Shoulders

Juliana Fanning

Madeline

Akira

Complete Upper Body - Compound Moves 💪🏼

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

Biceps, Triceps, and Abs

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