Name: Playbook - Kenna Matta - W3/D2 Back Shoulders Triceps & Biceps
Uploaded: 2022-04-21T18:49:46.715Z
Duration: 45 min
Description: W3/D2 Back Shoulders Triceps & Biceps

Alyssa

Dalten

Emily

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

W3/D2 Back Shoulders Triceps & Biceps

alisha

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

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

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

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Wooosh! Those hip thrusts & goblins thooo 🤯🥵🔥

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Amazing cardio if you push through!! 🙌🏼🔥🔥💫

W3/D2 Back Shoulders Triceps & Biceps

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