Name: Playbook - Kenna Matta - Upper body arms and chest
Uploaded: 2023-07-10T02:51:12.633Z
Duration: 50 min
Description: Upper body arms and chest

The 15 first reps are hardddd! So good ❤️‍🔥

Alyssa

Those underhand arms are rough but sooo good 🔥

The underhand ones were rough!! Loved it 🔥

Fantastic upper body workout to tone and strengthen your arms, back and chest with only dumbbells.

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- From a standing or sitting position
- Keep elbows pointed to the floor
- Curl dumbbells up towards your shoulders 
- Lower them half way down, lift them back up to the top
- Lower slowly back to starting position

Dumbbell 1 1/2 rep curls

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Keep a slight bend at the elbow
- Raise your arms out to the side until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Maintain a tight core and use full range of motion 
- Press the dumbbells up over your head until your arms are fully extended 
- Lower them with control until your elbows are in line with your shoulders
- Press back up

Dumbbell overhead press

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up pointing your elbows out until they’re parallel with your shoulders
- Come down in a controlled motion

Dumbbell bent over rear delt row

- Begin standing with elbows bent and dumbbells at your core held with an underhand grip
- Press the dumbbells forward and up engaging your chest 
- Lower the dumbbells back to your core with control

Dumbbell underhand grip front raise

- 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

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 😮‍💨😮‍💨

Dumbbell upper body burn

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

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

Really love this arm circuit! 🤗💖🔥

Upper body arms and chest

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