Name: Playbook - Hannah Bower - Dumbbell Upper Body 9.26.22
Uploaded: 2024-03-06T20:30:23.432Z
Duration: 35 min
Description: Dumbbell Upper Body 9.26.22

Katie

Kiki

5wks in and in the best shape I’ve been in for the last 3yrs.

Dana

Perfect full upper body workout! Loved it!

Lindsey

1/2 of the rounds are better than none 😏 (after a run! 🏃🏼‍♀️)

Carina

Great upper body work! Shoulders are definitely on fire 🔥

Paula Kane

Celine

Gurpreet

Had an awful running workout earlier and needed something to change my mindset. This is exactly what I needed. Felt so much better after this upper body workout.

Rylee

Very good! And I like the new option for insert my reps and weight!!💪🏻

Jackie

This was another nice addition to the 12 days of Christmas!!

Caitlin

Morgan

So freaking good! Took me an hour because I hit multiple PRs this time around but worth it. Oh the delt set burns!!! 🥲🥲🥲

Sumaiya

I like!!!  I work hard every time to gain weight but it's very hard!!💪🏻

Spicy 🥵 my arms are shaking but in a good way

Maggie

One of my favorite upper body workouts! Such a good burn, my shoulders are toastttt

Shannon

Wow, what a good workout! Really packed in the burn!!

Mary-Cathryn

Melissa

Shelby Hosman

Went up in weights and WOOF!! Good one to see progress!

Crystal Farallo

Marisa

Whew! That shoulder triset was difficult!

Ashley

What a burrrrrrn! A great full upper body workout 😍

Rachel S.

💪🏽💪🏽💪🏽💪🏽 
Hellooooo, delts! 
🔥🔥🔥🔥

Jessica

Sorry didn’t mean 3 starts🤦‍♀️

Samantha Slenbaker

Kayla

This is a no none sense upper body lift.

You’ll hit chest, back, bicep, tricep, and end with a shoulder burnout.

What more could you want from an upper body lift.

All you will need is a heavier set of dumbbells and a lighter set.

You will need a heavy and lighter set of dumbbells (can also use kettlebells or barbell).

Equipment substitutions: barbell, kettlebells 

Recommended reps: 6-8

Recommended weight: heavy 

If you have light weights: do 10 reps

Form:
- Lying on the floor with knees bent 
- Press both arms up to the ceiling
- keeping a 45 degree angle 
-Lower and press both dumbbells to your chest. Pause and press back up
- Repeat

Chest Press

Can do this seated on a bench

Recommended reps: 6-8

Recommended weight: medium-heavy

If you have light weights: do 10 -12reps

Form:
- Engage your core
- Keep your elbows close to your temples
- Lift both arms overhead
- Bend at the elbows to lower dumbbell down behind your head

Overhead Tricep Extension

Chest Press Superset Overhead Tricep Extension

You’ll need a light and medium to heavy dumbbell for this superset

Equipment Substitution: kettlebells, heavy bands

Recommended reps: 6-8

Reps are per side

If you have light weights increase reps: 10-12

Alternating each rep, you’ll fo a standard bicep curl while the other arm is at a 45 degree angle.

Alternating Bicep Curls

Equipment substitutions: kettlebell, landmine 

Recommend reps: 6-8 per side 

If weights are light: increase reps 10-12

Form:
-core engaged 
-spine neutral (no rounding or arching) 
- engage the muscles between your shoulder blades before you start your pulling motion

Bent Over Single Arm Row

Alternating Bicep Curls Superset Single Arm Bent Over Row

This shoulder triset will burn! 

You’ll need a light to medium set of weights

Equipment substations: standing upright, kettlebell, band  

Reps: 8-10 per side 

Form:
-Grab onto a pole, ledge or sturdy surface -Leaning slightly to the side 
- perform a side delt raise

Lateral delt Raises

Equipment substitutions: kettlebells 

Recommended reps: 4-6 per direction (8-12 total)

Form:
-stand with your core engaged 
-lift one arm out in front in a forward raise and one arm out to the side in a lateral raise 
-lower and switch directions
- each direction = one rep

Alternating delt raises + pause

Can do standing 

Recommended reps: 8-10 Per side 

Form:
-In a seated position engage your core 
-Start by thinking of pulling elbow first 
then lifting into a shoulder press starting position by dropping elbow and lifting hand.

Seated snatch

Delt Circuit

Dumbbell Upper Body 9.26.22

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?

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

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

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!❤️

Freaking awesome shoulder workout 💪🏻💪🏻💪🏻

Dumbbell Upper Body 9.26.22

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