Name: Playbook - Maria Teixeira - Upper Body - arms + chest
Uploaded: 2024-04-18T03:16:51.268Z
Duration: 25 min
Description: Upper Body - arms + chest

Perfect way to end the night, or start the day!

Spring

Intensity: 🔥🔥
Equipment: dumbbells

R O U T I N E
▫️arnold press | 3 x 10
▫️underhand chest raise | 3 x 10
▫️hammer curl | 3 x 10
▫️bisep 21’s | 3 x 21

Form:
• stand with good posture
• engage core
• feet hip width apart for stability
• press weights directly over shoulders
• as you lower, slightly tuck elbows and then bring them forward in front of you

❌ don't arch your back as you press
❌ don't jerk the weight up using your whole body

✨ do focus on isolating your shoulders and upper body to press the weight

Arnold Press

Form:
• stand with good posture - shoulders back
• engage core
• keep a slight bend in your elbow to protect your joints
• think about scooping the weights up
• drive weights together and squeeze your chest at the top

❌ don't swing your arms
❌ don't use your whole body to raise the weights

✨ do focus on isolating your chest

Underhand Chest Raise

Form:
• thumbs pointing up 
• stand with good posture
• engage core
• keep elbows close to your body and locked in place as you pivot your forearms around them
• squeeze and flex your biceps at the top
before lowering 

❌ don’t swing your elbows forward
❌ don’t use your whole body to lift the weight

✨ do focus on isolating your biceps to lift
the weight
✨ do go through the full range of motion, lowering the weights all the way down

Hammer Curl

7 half from the top
7 half from the bottom
7 full
= 21 reps

Form:
• stand with good posture
• engage core
• keep elbows locked in place as you pivot your forearms around them
• squeeze and flex your biceps at the top
before lowering

❌ don't swing your elbows forward
❌ don't use your whole body to lift the weight

✨ do focus on isolating your biceps to lift
the weight
✨ do go through the full range of motion, lowering the weights all the way down

Bicep 21’s

Upper Body - arms + chest

Carmen Mohammed

Back + Shoulders

My upper body is stronger than I give it credit for lol 😱

Syndessa

Back

Ana 

thank you for a workout that really targets that stubborn arm fat

Maria

Strong Arms at Home

Amazing! Love the band alternative for travel!

Miriam Gabriela

Aylin

Upper Body

Upper Body & Core

LOVE a good back workout and awesome with the Hera band!

Kait

Back Attack

IsisDupuy

Lean Arms

Whew that was tough lol I don’t know how I completed the 4th round of the second circuit 💪🏽👏🏽

Upper Body - arms + chest

Community

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