Name: Playbook - Hannah Bower - Gym Upper Body 7.29.22
Uploaded: 2024-03-06T20:30:23.460Z
Duration: 45 min
Description: Gym Upper Body 7.29.22

Loved this one! Skipped the core and added another back workout. 😁

Emily Storm

Phenomenal workout
.. I will be back for more of this one. I feel so strong

Kara

Excellent workout! First one in a while, and man I’m feeling it! Thanks, Hannah!

Kaley

Decided to test out my DL max.  Thought it would pair perfectly with this upper body workout.  Lifted a PR of 205🥹.  I was shocked because like I’ve said a million of times, I haven’t lifted heavy in months!  I guess continuing to push myself has paid off.  This workout was awesome!  The core at the end was TOUGH but soooo good.  Great core stabilizer exercise.

Cleo

Keri

I’ve gone back to this 4x now and each time my arms are DEAD at the end - such a good challenging workout

Elisabeth Litvak

Actually did this last night, oops! Paired with a cycling workout it was great!

Ashley

I just am obsessed with every single workout I do with you. This one is gonna be one of my long time favorites.

Alexandra

Top notch as per usual. Hopefully I can lift my coffee later😂

Jessica

I see you wearing No Bull shoes a lot, need new shoes. Do you like them for training/running?

Rachel

Loved this! Just the right amount of challenge to give me jello arms 😵‍💫

Morgan

That core is so much harder than you would think!

Aubrey

Such a great workout! Loved how simple yet efficient it was! Will definitely be coming back to this one again! 👏🏼

Amy cobb

This was great! Love the core move at the end. For the Tri set, the video didn’t match the description so I subbed with a few tri exercises.

Claire Stack

Samantha

Such a great workout to add into my rotation this week! 😍

Jackie

Working back, biceps and chest with an emphasis on back and bis!

You will need dumbbells, a bench, and cables for this workout.

You will perform 3 exercises back to back with little rest. 

Incline bicep curls, flys and elevated pushups.

Let me know if you guys would like this split up into 3 videos instead of one.

8 reps each variation 

Bicep curls: make sure to keep your shoulders back. You may feel pressure to roll your shoulders forward as you curl, but keep then neutral or slightly retracted back. Extend your arm down passed vertical to increase tension within the biceps.

On the chest fly keep elbows slightly bent and lower to your shoulder. Don’t need to go further down.

Eccentric Elevated pushups: modify and go on knees or do regular pushups. Neutral spine and core engaged entire set and 4 sec count down.

Tri Set

Tri-set

Choose a weight that you cannot curl up. You will perform an eccentric curl as slow as possible and then use your other hand to assist the weight back up. This is a fantastic tool to get stronger and also build muscle. This is working the muscle belly in the lengthened state.

Eccentric curls

This exercise may look a bit improper but perfect controlled form isn’t the goal. You will use a bit of momentum as you down controlled swing as fast as you can until burn out: don’t be afraid to push the weight.

Some momentum is ok! We just don’t want full blown swinging.

Runners Curls

Biceps super set

You will perform a face pull with a lat pull down

Notice how I protract my shoulders before I begin pulling the cables toward my face. This really just helps the scapula do their job well with proper pulling mechanics. You will retract the shoulder blades AS you pull. Not before.

Think about elbows slightly raised above shoulders and pinky’s slightly “up” this will help hit the rear delts! Squeeze at the end.

Face pull

The first reps are incorrect. I’m hunching forward and pulling with my elbows in front of my body. You want to have a slightly arch in your upper back as you pull the cable to your chest: think chest to the ceiling as you finish the movement. 

Elbows pull slightly past your body and back.

Lat Pull Downs

Back super set

This is a phenomenal core exercise.

Grab a box and and band: you will tie the band around the same height as the box you’re using to something behind it.


Grab the band and lift your hips to table top. As you exhale and engage your core, pull the band forward until it’s directly above your chest. It should be HARD to maintain straight above you while the bands resistance is pulling you arms back.

Lift your knee and exhale and engage deep into your core. The goal is to have your arms completely still as you perform the lower body marches. 


5 marches each leg

Core

Gym Upper Body 7.29.22

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?

Katie

Carina

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

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. 🔥🔥🔥

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

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 💪🏻💪🏻💪🏻

McKenzie

Becky

Dumbbell Shoulders 10.14.22

Kiki

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

Dana

Dumbbell Upper Body 9.26.22

Loved this one! Tailored and added more back and bis and was perfect.

A nice lift to ease ne back in after my wrist sprain 😻

Sally

Gym Back, Biceps, Shoulders 9.19.22

I enjoyed this one quite a bit! Any tips on what to do for elbow pain?

Mela

Dumbbell & Band Back 8.25.22

Felt so good! Working on my ab engagement while pregnant, I have the guide and some specific questions for Hannah, is the Facebook group the same or would I be able to email?

Feeling this one in all the right places! Went H E A V Y and I know I’ll feel it tomorrow 😅

Cable + Dumbbell Back 8.19.22

really love this shoulder workout!! they’re numb by the end of it.

amazing shoulder pump from this one. also surprised myself by how strong i really am

Dumbbell & Cable Shoulders 8.17.22

Shanele

Dumbbell Shoulder, Bicep, Tricep 7.5.22

Kimberly

Gym Back and Bicep 3.14.22

Final workout of my 20s—thank you for making fitness exciting and easy to get pumped about day after day!! Looking forward to the next decade following your programs 🙌💪 #sweatisgold

Awesome day2 upper body workout after coming back from vacy.
Love love love the burn!!!

Gym Upper Body 12.15.21

Boulder shoulders!! Feels good to still be able to get some movement in. Thanks, Hannah, for creating so many workouts for all of my needs 🤍

Kolbi

Touoooghhh but showed me where my shoulder weaknesses are

Leigh-Ann

Jillian

Cable + Dumbbell Shoulders 8.30.21

Stuck in a hotel room with the gym not open but this worked 👍

Nicole Loewen

Very challenging but efficient when short on time!

Tricia

Body Weight Upperbody 8.19.21

Getting back to it after a long time!
Wanted something to kick the rear and this did it🔥🔥🔥🔥
Loved it!!!

I felt a lot of these workouts more so in my biceps and shoulders, still a challenging workout. Taking a few weeks off, I feel weaker.

Janine Ducharme

Gym Back and Chest 9.17.21

Erin

Valeska

Dumbbell Upperbody 8.16.21

Great burn! Did a few rounds and it was the perfect upper body workout from the usual high weight low reps

Julia

Wanted a light upper arm workout. This was perfect, did 4 rounds.

Camille

Burned. Couldn’t help but think about how far you have come since 9 months post partum. All the healing and strength. ❤️

Dumbbell Upper Body Burnout 8.11.21

One of my favorites! Great arm pump and feeling strong!

Oh man. This one was good! Def need to rub out my arms

Dumbbell + Cable Bicep and Tricep 7.13.21

I really liked that one! Super simple and effective.

Jessi

Got through 5 rounds!! That finisher was tough 😂

Caitlin

26 reps with 10lbs each hand in 2 min for the finisher. I’m toast 😮‍💨

Dumbbell Upper Body 7.8.21

Love returning to these older workouts, especially in seeing how much stronger I’ve grown 💪💪

Pushed it with the weights and now I can’t even lift a ten pounder 🫠

Dumbbell Back and Biceps 6.21.21

Band + Dumbbell Back and Bicep 6.19.21

Struggling mentally lately as I work through PFD in my second trimester. Continuing to find motivation in your workouts and the reminder to engage the core.

Payton

Karol Herrera

Bands Upper Body 4.28.21

Christina

Catherine

Dumbbell Delt 3.9.21

Ginger

Arms are toast. Quick and effective... just the way we like it!

On the struggle bus with getting in my workouts, so I’m starting off nice and easy with my favorite upper body!!

Michelle Eisenberg

Dumbbell Upperbody 2.17.21

Love a good upper body day on a snowy day when I can stay inside and use what I have! Banded workouts are no joke! Ever😂 they always get me

Hannah

Maria

Bands Upper Body 2.9.21

Trying to get back into it after a few months off. Thank you for the push!

Abby

Loved the shoulder burnout at the end! Surprisingly difficult!

Breanne

Dumbbell Upper Body 2.9.21

Plate finishers got me good 🫠🫠🫠
Broke it down and did biceps and shoulders with 25lbs plates then triceps and around the world's with 15lbs 🥹

38 weeks and this workout was exactly what I needed to make me feel just a little bit like myself again 😮‍💨

Rachael

Barbell Upper Body 2.5.21

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

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

Dumbbell Bicep, Tricep, Shoulder 9.24.20

Superb workout!!! The plate finisher and wall triceps got me real good. Pull ups (assisted for me🤣) were super fun!!!

🔥added my own cardio, but this was great for an additional Saturday workout

Gym Upper Body 8.16.20

What a burner!!! Great quick workout. 🔥🔥🔥

This was 🔥🔥🔥🔥 the burn was epic! And this is tough.... 15lbs and got tougher from the get go

You are a beast! I did it with an 8 pound dumbbell and cried after about half way through 😅 loved this one though! Definitely want to work up to bigger weights!

Whitney

Plate Upper Body 8.15.20

Dips are my nemesis but glad this workout forced me to do them! 🤣Loved this workout. 👏

Virginia DelBondio

Mainly upper body- Ladder Workout 7.31.20

Love love love this one! I’ve never done iso holds or incorporated them into my workouts!

Needed a quick bjt effective workout and this was perfect!

Gym Delts, Bicep, Back 7.20.2

This is the best workout I’ve had in a long time!! I was in a workout rut so I decided to give your program a try and it’s the best decision I made

Linsee

Gym Back 7.7.20

Gym Back & Bicep 7.1.20

Ooo that was a burner! Very humbling to revisit those shoulder exercises after a couple of weeks off.

This workout felt SO GOOOOOOD!!!!! 14 weeks today and feeling so strong still.

Gym Upper Body 7.29.22

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