Name: Playbook - Hannah Bower - Dumbbell Bicep, Tricep, Shoulder 9.24.20
Uploaded: 2024-03-06T20:30:23.584Z
Duration: 35 min
Description: Dumbbell Bicep, Tricep, Shoulder 9.24.20

Much needed 🫶🏽 feeling sore but the gains will be worth it

Jackie

Alexandra

You find the most creative ways to work muscles and I absolutely love it for this first time pregnant lady!!!! 🤗🤗🤗

Skye Beasley

Sarah Lucero

Loved this. Perfect workout for a day where you feel like a good session but are a bit too tired for a high intensity cardio.

Caitlin

Stephanie

My shoulders, triceps, and biceps are on fire

Camille

Stronger 3.0 mentality came into play today. No motivation. But that’s when it’s the most important to push through.

Ashley

Quick but very effective. I felt the burn the whole time!

Gabriela

Oh man my triceps are weak sauce 😂 my goal for 2022 is to strengthen them 👏🏽🤣

Candice Stone

Erin

I liked it a lot! Quick workout I can do while my son naps!

Melissa

Courtney

Cady

Maria

Love the different variations of movements for the same muscle groups 👏🏽❤️

Becky

Amazing!!! I loved that I could modify for my lower back and be able to sit down!!

Jordyn

That was such great supersets! By the time I got to the last workout, my shoulders were done. Thank you Hannah! I appreciate you 😁

Keri

Holy hard Hannah!!! Burning from the first set! I think I saw you post you like a leg, upper and full split? I’ve been following that coupled with running and I am loving it!

Rachel

Caroline

Rylee

Camie

Precious

Love this one! I try to do this once a week. Gotta get these arms toned for my wedding! 💒

Hannah

Katie

Mikella

It was wonderful!! I do not love upper body days but your workouts make them hard and worth it!

Kiaya Zimmerman

Quick and challenging! My shoulders are burning!

Lauren

37 weeks pregnant and your app has been fantastic for staying active! I love it so much!

I’m a rock climber and could feel all these moves!  Loved this workout.

Jenny

Elaine

I really enjoyed this workout!! I also enjoyed the mobility work involved especially because I don't work on mobility as much as I would like too! ❤️

Jenn

Sherise

Aerin

Congrats on the baby boy! Great workout! Cheers!

Great! A really great workout for an 11 weeks PP mom just getting back to things!

Morgan Petrides

Mikayla

Hannah Purcell

Rose

Upper body workout with dumbbells and a band with slight back work!

Tri Set-
1 1/2 bicep curls
1 1/2 shoulder press
Lateral banded extensions

Super set:
Bent over tricep extensions 
Seated overhead lateral extensions

Super set:
Bent arm delt raise to extension
Rear delt pulls + roll

Tri-set

1 1/2 bicep curls
1 1/2 shoulder press
Lateral resistance tricep extensions

Perform curl, on the way down stop at 90 and hold and perform an additional rep

1 1/2 bicep curls

Press weight over head 

Keep alignment of wrists over shoulders

On the way down stop at 90 and press again

1 1/2 Shoulder press

Keeping elbows stable and level of extend hand shoulder height as you pull band with other arm away for additional resistance:

Just use dumbbells if you don’t have a band!

Banded Lateral Triceps Extensions

Tri-set 1

A compound superset

Working the triceps at different angles! Helps hit the heads of the triceps differently!

Really squeeze at the back of the extension: keep it knows pinned. Don’t allow the elbows to move up and down as you extend

Bent over triceps extensions

I am holding my elbow to help keep it stabilized. we want our elbows fixed as we extend to isolate the triceps

Seated overhead lateral extensions

Seated triceps extensions SS overhead extensions

Delt raise to lateral extension

SS

Rear delt pulls

A bent arm delt raise

Then extend arms laterally 

Keep elbows locked and shoulder height entire movement. 

Drop weight if you’re shoulder shrugging a lot or can’t keep elbows/wrists shoulder height

Bent Arm delt raise to extension

Use cable if no bands

Retract shoulder blades and manta in as you pull band apart 

Think about dragging pinky’s across the opposite walls as far away from your body as you can

In between each rep do a shoulder roll to work mobility!

Rear Delt Pulls + Roll

Delt to extension SS rear delt pulls

Dumbbell Bicep, Tricep, Shoulder 9.24.20

Morgan

A Really good workout. done the workout with my partner and both our arms are burning, absolutely loving  your app , I normally just do CrossFit so it's nice to change it up a bit . Wer from the UK all the way down in Cornwall 💪 x

Katie Hughes

Katherine

Dumbbell Upperbody 12.5.22

Question: How do you feel about doing the pendulum rows reverse grip?

Carina

Loved the simple layout of this workout! Very easy to follow and I know I am going to feel it later this week! 😅

Emily Storm

Gym Upperbody Pull 11.19.22

Alisha

❤️‍🔥❤️‍🔥 included this with week 1/day 4 of the optional 30 min and under program. Loved the burn in my arms from this

Jessica

That push press finisher is brutal!!! Didn't do entire 60sec both times, I had to pause to catch my breath. 🔥🔥🔥

Sumaiya

Dumbbell Upperbody Push 11.17.22

Rachel Macias

Kaitlyn

Pretty sure that my shoulders doubled in size during this workout 🤪

Dumbbell & Cable Shoulders 11.15.22

This was so good!
Goal this week is to be consistent!
Progress : preacher curls are at 18lbs. I started these with 15lbs 
And  scapular push up + windmill - 1st round I did on knees then full plank position on 2nd.
You just keep drilling "I'm strong" in me!!!! ❤️❤️❤️❤️

definitely going to feel this one 😂😂 great mind muscle connection this morning though!

Dumbbell Delt, Scapula, Biceps 11.4.22

This one is on repeat when I am short on time…

Molly

Gym Upperbody 10.28.22

Kara

Little bit of tris, bis, shoulders and core - loved it!🔥

Marissa

Dumbbell Bicep, Tricep, Shoulder 10.24.22

Jennifer

Tiana

Gym Upper Body 10.20.22

that plate complex was KILLER. definitely something i’m going to add on the end of more of my workouts. keep ‘em coming!❤️

Dumbbell Bicep, Tricep, Shoulder 9.24.20

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