Name: Playbook - eFitmama - Week 4 - Day 4 Back, Biceps, and Shoulders
Uploaded: 2023-01-01T18:00:59.891Z
Duration: 40 min
Description: Week 4 - Day 4 Back, Biceps, and Shoulders

Choose 3-4 warm up exercises and do them for 20 seconds each, 3x through OR if you have access to a cardio machine you can do 10 minutes, or an outdoor brisk walk/jog/run

Dumbbell bicep curl circle ins

Single arm Arnold press

Renegade row to back fly

Circuit

10 each arm

You can use a bench, step or couch!

Bent over single arm row

Keep elbows locked in by your sides on the hammer curl

Hammer curl to neutral grip press

Superset

Dumbbell pull over

Single Arm Deltoid Raise on Knees

Week 4 - Day 4 Back, Biceps, and Shoulders

Laura

It was absolutely wonderful, love a work out that can challenge but is also super fun!

Kathleen

Erica

Week 1 - Day 1 Full Body

Abby

Amanda

Sapna

Week 1 - Day 2 Shoulders/Biceps/Back

Felt my muscles shaking and working! 🙌🏻

Holly

Week 1 - Day 3 Lower Body

This exercise are enough to tone? 

Thanks

gabiotia1993

Stefanie

Week 1 - Day 4 Chest, Triceps, and Core

Kayla Neighbors

Week 1 - Day 5 Full Body

Week 2 - Day 1 Full Body Tabata

Week 2 - Day 2 Shoulders, Back, and Biceps

Great workout! Very challenging and I needed it.

Kristy Walker

Week 2 - Day 3 Lower Body

Jessica

Week 2 - Day 4 Chest, Triceps, and Core

Week 2 - Day 5 Full Body

Week 4 - Day 4 Back, Biceps, and Shoulders

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