Name: Playbook - Kenna Matta - W1/D2 Arms & Back
Uploaded: 2022-04-21T18:49:46.674Z
Duration: 50 min
Description: W1/D2 Arms & Back

Angelly

Work your back, biceps, shoulders, chest and triceps with this dumbbell only upper body workout. Perfect for toning your arms and back!

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement
- 10 reps each arm

Dumbbell alternating bent over rows

- Begin holding a dumbbell with both hands, palms facing each other 
- Curl dumbbell towards your shoulders 
- Press over head 
- Slowly lower down until arms are extended

Dumbbell Bicep Curl w/ Overhead Press

- Hold a dumbbells between your hands with palms facing each other 
- Start with the dumbbell by your bellybutton and press it out and up raising it to shoulder height
- Slowly lower back down

Dumbbell front raise

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Start off in a high plank with dumbbells in hand and keep your core tight 
- Pull the dumbbell up until your elbow reaches 90 degrees 
- Lower back down and alternate sides 
- 1 rep = a row on each side

Dumbbell Plank Row

- 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

W1/D2 Arms & Back

Alisha

Definitely got the heart rate up and my legs are on fire! Love getting my week started with this leg workout.

Chelsea

W1/D1 Lower body strength training

The Bulgarian Squats killlllled me 😫 I need to practice those more!! 🔥

Alyssa

W1/D3 Barbell Legs and Glutes

W1/D4 Dumbbell Full body

Solid! Especially if you don’t really take breaks & you loop it through 💗

W1/D2 Arms & Back

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