Name: Playbook - Juice & Toya - UPPER BODY DUMBBELL WORKOUT WITH JUICE
Uploaded: 2024-04-11T13:55:59.523Z
Duration: 40 min
Description: UPPER BODY DUMBBELL WORKOUT WITH JUICE

Man oh man!!! I’m pretty gassed! Feeling inspired &pumped

Sabrina

First gym workout using app!!🔥😰 Was tough, but pushed through!💪🏾💪🏾

Mary

Cole

Whoooooooooooooo. This has me cussin after each set. 
I surprise myself with how heavy I lifted today with the heavy rep count Super proud, feeling great ready to eat.

Your muscles show how hard the last triple set is 🥵

Deborah

Working out from home so I couldn’t do pull ups and I’m not quite there yet anyways. But love the high rep count. I’m excited to see how sore I feel tomorrow. Another great one.

That was hard. Can somebody help me to find my arms? I can't feel them. 😁

Klaus Biermann

Erica

This is what a standard upper body day looks like for me and the high-rep format is designed to help build strength and muscle mass! This workout targets the entire upper body including the chest, triceps, back, biceps, lats, and shoulders. This is primarily a gym-based workout but feel free to modify it to fit the equipment that you have at your local gym, or at home. 

With this workout, I recommend a frequency of at least 2 times per week to see some decent progress in your strength gains over time. Every 1-2 weeks, increase the resistance of each dumbbell exercise by 5lbs and increase the reps of the bodyweight exercises by 1-2 reps.

Superset 1 is a contrast between working the Chest and back. The chest should include heavier weights for high reps. The reverse fly should include lighter weights with a slower pace (1 second up, 3 seconds down)

- Start by laying flat on the bench while engaging your core.

- Turn your wrists away from your body and lower the weight by dropping your elbows wise and away from your body.

-Engage your chest and press the weight through the midline of your chest.

Dumbbell Wide Chest Press

- Start with your body positioned in a loaded deadlift position with your back flat and hips pressed back. 

- Fly the weight by squeezing your shoulder blades together and slowly drop the weight back to the starting position. 

Note: Your elbows should have a soft bend----not completely straight. Also, keep in mind your feet should even and about hip distance apart. I had to modify due to my foot.

Dumbbell Reverse Fly

Superset 1

Superset 2 is a contrast between working the Shoulders and Back . The bent over row should include heavier weights for high reps. The shoulder press should include lighter weights with a slower pace (1 second up, 3 seconds down)

- Start with your body positioned in a loaded deadlift position with your back flat, core engaged and hips pressed back. 

- The dumbbells should be in a neutral position and then you'll squeezing your shoulder blades together as you pull your elbows back. 

Note: Also, keep in mind your feet should even and about hip distance apart. I had to modify due to my foot.

Dumbbell Bent Over Row

- Start by seated position and keep your body upright with your core engaged. 

- Your palms should be facing away from your body with your elbows out wide as you press the weight up. 

Note: you can do this with a flat bench, standing, or with an upright setting like what I'm using.

Dumbbell Wide Shoulder Press

Superset 2

I love to finish my workouts with a bodyweight circuit following the dumbbell supersets. Each exercise is only 10 reps and should be done with an eccentric pace (1 second, 3 seconds down).

- Start in a plank position and keep your core engaged as you perform each rep.  

- A modification would be do elevate your hands to a bench/box, or do these on your knees

Push-Ups (SLow)

- Using the dip bar, star by holding your self upright with your core engaged. 

- Lower yourself toward the bar by bending your elbows back away from your body. Your elbows should lower to about  90º or lower for optimal range of motion. 

Modification: If this is too difficult you can substitute with bench dips: (hands elevated on a bench with your heels on the ground.

Elevated Dips

- Start with your hands on the bar, just outside of shoulder width. 

- Drive your elbows down by your side engage your core, as you pull up to the top of the bar. 

Modification: Use an assisted pull up machine or you can substitute with a lat pull down machine.

Pull-Ups

Bodyweight Tri-set

UPPER BODY DUMBBELL WORKOUT WITH JUICE

Katie

Ebony

Nice sweaty Glute pump 👏🏽👏🏽👏🏽

TOYA'S LOWER BODY HIIT WORKOUT [GYM]

Petra

Yuna

Donna

TOYA'S FULL BODY DUMBBELL HIIT [Hotel Gym]

Aundra

Harder than expected from the description! Good challenge!

Andrew

JUICE'S FULL BODY DUMBBELL HOTEL GYM WORKOUT

Birthday week I decided to make my own workouts for the week since I know what I wanna work on and what I want pumped so Toya is upper body is amazing! My triceps are shaking and that’s exactly some thing I want to work on

Marcia

That was AMAZING!  My arms are numb!  Hahaha. I loved I was able to use more of my home gym equipment.

Lindsey

TOYA'S UPPER BODY STRENGTH WORKOUT

Glute Wednesday this week!!! I have the day off, so I wanted to focus my energy on my glutes today. I had the time to stretch really well, and I really wanted to listen to your live heavier podcast while lifting heavy, and activating my glue muscles! I feel great I’m ready for a day of feeling my body with good things! Stuck with 20s and 25s today. Super proud.

Glute Thursday!!! Mostly use my 25 today. I feel exhausted in the best way. I will finish up day four of level up mañana! Let’s go I love this life.

Glute Thursday!! Taking a day break from the fresh start week five to get a glue pump. Tomorrow I will finish out with day four! Feeling strong pushed hard.

TOYA'S GLUE WORKOUT [GYM]

Glute Thursday!!! Pushed myself extremely hard with my 25s today. It was very tough. I definitely hit failure today. I’m laid out on my mat as I type this.

Glute Thursdays 🔥😩🔥 I had extra time today, so I wanted to focus on my glute growth! I will finish week six tomorrow so happy I have my 25s. I strictly worked with my 20s and 25s. From my Bulgarians I only used eight but I went the deepest I’ve ever went consistently for all four sets. Time to eat and make this money.!!!

I FINALLY got my 25lb dumbbells 🙌🏽🥵🥵🥵 let me just say one thing damn!!! I am a little shaky. I’ve never felt like I wanted to drop the weights before it was the deadlifts! I had to alter my sets a little bit, but I did it and I feel so good I’m excited to continue to push and grow see these changes. I listened to your latest podcast, while I worked out! Let’s go!!!

TOYA'S GLUTE BUILDING WORKOUT

Hailey

That was a super quick but challenging circuit!!! 🦵🍑🔥👊💪🥵

Lindsay

SakuraBlossom92

TOYA'S DAILY AB CIRCUIT

Kyle

Wow! What a workout! Those step ups had my heart racing!!!

🥵🥵 did some modifications, but that got my heart going. I feel pump. Another great one. I personally really love when you guys post your personal workouts. You guys are beasts.

UPPER BODY DUMBBELL WORKOUT WITH JUICE

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