Name: Playbook - Kenna Matta - Back Shoulders Triceps & Biceps
Uploaded: 2022-04-13T16:49:16.661Z
Duration: 45 min
Description: Back Shoulders Triceps & Biceps

Solid!! Sometimes I go slower depending on where I’m at with my moon 🌙 cycle ❤️‍🔥🫶🏼

Alyssa

Solid & well rounded! I kept dropping up & down with weight slightly & that was super helpful 🩷

Really love this arm circuit! 🤗💖🔥

Build lean muscle and tone your arms and back with these dumbbell only moves that can be done at home or at the gym

- Raise the dumbbells out in front of you until you reach shoulder height
- Lower with a slow and controlled movement
- Then raise them out to the side until you reach shoulder height
- Lower with a slow and controlled movement
- That is one rep

Dumbbell front raise into lateral raise

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Start in a bent over position keeping your back straight 
- Hold dumbbells in each hand with palms facing towards you
- Bring your elbows up and out until even with your shoulders 
- Slowly lower back down

Dumbbell bent over wide row

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Slowly lower back down

Dumbbell hammer curl

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Bring your elbows out while pressing the dumbbells up overhead 
- Slowly lower down until arms are extended

Dumbbell bicep curls w/ overhead press

- Bend over with a dumbbell in each hand and elbows by your side bent to 90 degrees
- Extend your arm back engaging your tricep 
- Lower back down slow and controlled

Bent over tricep extension

Back Shoulders Triceps & Biceps

The 15 first reps are hardddd! So good ❤️‍🔥

Those underhand arms are rough but sooo good 🔥

The underhand ones were rough!! Loved it 🔥

Upper body arms and chest

Had to lower the weight because I missed a lot of upper body work this month 🥲🥲

Using logs (for me) was rough at some points, but overall it was solid this time. Some of them you can adapt to standing if you feel like depending on how hard you want to go! 🤎🪵

Back and arms ⚡️

Those sets with 15reps are killer!! ❤️‍🔥❤️‍🔥😮‍💨

Toned arms and back

Getting stronger!! Stoked!! 🙌🏼🫶🏼🔥🔥🔥

Solid! You can switch the order & just do all the up high ones at once & then move the cable down low so it’s fast! ⚡️

I love that you really only have to switch between 2 cable tools, so you can do all of one & then the other! ☺️

Cable upper body workout

So many different exercises 🙌🏼⚡️

Ultimate upper body workout

Love all of the Tricep work!! The last exercise with the cable & position was my fav!! 🖤❤️‍🔥

Sierra

Push upper body

Pull day back and arms

Jessica

Hard. I don’t work on the upper body enough so I’ll feel it tomorrow

Cakhuette

Dumbbell back and shoulders

Really enjoyed taking this at a slower pace. It’s also a bit easier on the rest of your body to increase weight than messing with heavy bulky dumbbells 🖤🖤

Cable back & arms

First day back to arms in almost 2 weeks 😮‍💨😮‍💨

Back Shoulders Triceps & Biceps

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