Name: Playbook - Kylen Suttner - UPPER BODY (home) (dumbbell only)
Uploaded: 2023-09-25T20:35:24.114Z
Duration: 90 min
Description: UPPER BODY (home) (dumbbell only)

Angela Hughes

- hold a dumbbell in each hand keeping arms above head at a 90 degree angle 
- rotate arms down until fists are pointing away from the body
- return to start

upward shoulder twist (warmup)

-keeping a slight bend at the elbow, bring dumbbells out to each side
-come back down staying slow and controlled, and push dumbbells straight out in front of you until they are at about chest height 
-return to start
- a front and side movement counts as one rep

lateral raise into front raise

- bend over with a dumbbell in each hand, keeping a slight bend in the knees, and your neck and back neutral 
- bring one dumbbell at a time up toward belly button 
- engage lats

bent over alternating dumbbell row

- Extend your arm engaging your tricep 
- Keep elbow high, only thing moving should be your forearm
- work both sides

Bent over tricep extension

-bent over keeping back and neck neutral
-keep a slight bend at the knee
-let dumbbells hang straight down 
-keeping elbows out, bring dumbbells up toward chest and back down

bent over wide row

-hold a dumbbell in each hand, palms facing in
-bring dumbbells up toward shoulders
- once dumbbells are at shoulders, bring them straight overhead keeping palms facing in
- return to start 
- a curl+overhead press counts as 1 rep

hammer curl into overhead press

- hold a dumbbell in each hand facing palms up
- curl both weights in toward shoulder and back down 
- bring weights out to side and curl toward shoulder again 
- am in and out movement counts as one rep

in and out bicep curls

UPPER BODY (home) (dumbbell only)

Great workout!! I’m pregnant as well, I appreciate you posting pregnancy safe workouts.

Bailey

SHOULDERS+BIS (Pregnancy Safe) home or gym

All I’m seeing is your backward shorts 😂great workout

arial

PUSH DAY (GYM)

BACK+BIS (GYM)

FULL UPPER BODY (GYM)

SHOULDERS+CHEST (GYM)

Sara

LEGS (BARBELL ONLY)

Great! Will have to be carried everywhere though

Justice Winslow

Annalyse

LEGS (GYM)

BACK+BICEPS (GYM)

SHOULDERS+TRIS (HOME)

BUSY GIRL CABLE BACK

Alyssa

LEG DAY (home)

This was a great workout!!💪🏼❤️❤️

HOME BACK+BIS

BOOTY (barbell only)

CHEST+CORE

HOME SHOULDERS+TRIS (dumbbell only)

Loved it! Just wondering if I was supposed to repeat this whole workout 4x? I did 4 sets of each of exercise and finished in 20ish mins but it says it should be a 60 min workout. Great workout though!! Don’t think I would be able to repeat it all 4x 😆

Jade

FULL BODY HIIT

FULL UPPER BODY (CABLE ONLY)

🖕🏽😅so hard but so good thank you!

QUAD FOCUSED LEG DAY (GYM)

SHOULDERS (HOME)

BACK+BIS (HOME)

BOOTY (gym)

GYM SHOULDERS+TRICEPS

CORE CIRCUIT:)

Steph

BUSY GIRL CHEST+CORE

HEAVY LEG DAY (GYM)

GREAT! First day back since having my baby ❤️

GYM BACK DAY

So good! I’m definitely going to be sore!

Cami

Loved this! I have a lot of work to do on my pull-ups 😅😂

UPPER BODY (MACHINE ONLY)

PUSH DAY-shoulders/tris/chest (HOME)

HAMSTRING FOCUSED LEGS (GYM)

BIS+TRIS (gym)

AB KILLER

SHOULDERS (gym)

FULL LEG DAY (GYM)

BACK+BIS CABLE ONLY

ABS (gym)

HAMSTRING FOCUSED LEGS (HOME)

FULL UPPER BODY (HOME)

BUSY GIRL SHOULDERS HOME

COUPLES BICEPS (home or gym)

Skylie

BOOTY FOCUSED LEGS

BACK (GYM)

Trinity Sheehan

DUMBELL LEGS (HOME)

BICEPS (dumbbell only) (home)

This killed me but in a good way! 💪🏻Thank you for creating at home work outs for people like me who aren’t comfortable going to the gym 🫶🏻

UPPER BODY (home) (dumbbell only)

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