Name: Playbook - Erin Killeen - 30 Minute Upper Body Pump
Uploaded: 2023-04-17T03:50:01.269Z
Duration: 30 min
Description: 30 Minute Upper Body Pump

Hillary

Sandra

Thought this be an easier one but really pushed myself and focused on form and BEST upper body day lately

AnnieDale

Great burn 🔥 
Was running late to the gym today and this was perfect to fit with 30 min cardio

Jess

This workout definitely had a great pump, especially the bicep curl with the twist at the end!!

Samantha

- In a seated position with a dumbbell in each hand
- Elbows bent to 90 degrees
- Press the dumbbells overhead 
- Lower the dumbbells back down to starting position with control

Seated Dumbbell Shoulder Press

- Grab the attachment with a neutral grip
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause at contraction and return to starting position with control

Lat Pulldown

- Start in a seated position, holding a single dumbbell overhead
- Bend at the elbows to lower dumbbell down behind your head 
- Keeping your elbows close to your temples throughout the movement 
- Extend your arms, engaging your triceps to bring the dumbbell back up

Dumbbell Overhead Tricep Extension

- Stand tall, holding a dumbbell in each hand
- With a slight bend in the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Dumbbell Lateral Raise

- Stand tall, holding a dumbbell in each hand
- Curl the dumbbells up toward your shoulders, engaging your biceps
- Pause at full contraction
- Slowly lower the dumbbells to starting position

Dumbbell Bicep Curl

30 Minute Upper Body Pump

Lindsay

Lexi

Katelin

Back & Biceps

Lori

Amazing pump and I can do everything in my home gym!🤌🏼

Shoulders, Chest, Triceps

Shianne

Katie

Tried this as an intro to the app and dang I can feel the burn. 😁🤗 excited to start one of your programs on Monday!

Beginner Upper Body

That one has me sweating after the first set 😅

Jessica

Kathy

Shoulders & Arms

I still can’t curl and had a hard time with the reverse grip because of my limited motion but I still tried

30 Minute Upper Body Pump

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