Name: Playbook - eFitmama - W3/D4 - Upper Body
Uploaded: 2023-05-13T13:02:30.706Z
Duration: 50 min
Description: W3/D4 - Upper Body

Becky

Lydia

Laura

Lisa

Kori

Warm up: 15 minute low impact cardio of your choice

Equipment: a lighter and medium to heavier set of dumbbells 

Optional Finisher: 10-20 minute walk

Single arm tricep kickback on knees

21 method bicep curls

Superset

10 each arm, 20 total

Start with arms straight in front of your legs, lift up one arm at a time, making sure not to swing and bring to shoulder height

Alternating front raise

Upright Row

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

Modification: Standing Triceps Kickbacks

Plank alternating triceps kickback

Full range of motion - all the way up and all the way down

The staple exercises will be done each week along with other non staple exercises

The goal is to go up in weight or reps for these exercises…and of course any other exercises you can go up on weight or reps in!

Make sure to take note of your weight or rep range each week to keep up with progress!

*Staple - Dumbbell curl

Single Arm Lateral Raise

Close Grip Hammer Curl

Overhead extensions

Seated shoulder press to internal rotation

W3/D4 - Upper Body

Lorena

Omg! 💦💦🔥🔥 those snow angels at the end! 😅😅💪🏻

Cody

Jessica

W1/D1 - Full Body Strength

Oh.My.Gosh. 💦💦 last circuit! 🔥🔥

The last circuit with 4 rounds was tough but I powered through! Awesome workout

Kylee

W1/D2 - Back and Biceps

The last circuit! Curtsy lunge sumo squat 💦💦🔥🔥🔥🦵🏼💪🏼

Such a good flute burn and I’m dripping sweat!

Kelly

Alexandra

W1/D3 - Lower Body

The last circuits seem to always get me the hardest!! Burns so good tho!! 🔥🔥🔥💪🏻💦💦

W1/D4 - Shoulders, Chest, and Triceps

W1/D5 - Full Body + Mobility Stretching

Juliana Fanning

Holy crap! Great workout!! 🏋️‍♂️

W2/D1 - Full Body Circuits

I can’t even with this workout! 💦💦🔥🔥 the core finisher!  😅😅

I thought I was done before the last circuit 😂 I was glad I did finish with that core burner 🔥

W2/D2 - Biceps, Triceps, and Core

Ugh. I usually love leg day but I know I didn’t push myself to the fullest. Maybe next time!

Marina

W2/D3 - Lower Body

Shannon

W2/D4 - Back, Shoulders, and Chest

Oh my gosh 🔥🔥🔥💦💦💦💦 that was brutal! 😅👌🏼💪🏻

Wow, I thought it would be a easy one. Nope 🥵

W2/D5 - Full Body AMRAP

Stefanie

W3/D1 - Total Body

W3/D2 - Back

Carrie Madison

Nicole

W3/D3 - Lower Body

W3/D5 - Full Body + Core

I only made I 4 rounds 👎🏻👎🏻👎🏻😭😂

W3/D4 - Upper Body

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