Name: Playbook - Mariana Morais - Shoulders & Biceps
Uploaded: 2022-02-01T04:30:36.027Z
Duration: 45 min
Description: Shoulders & Biceps

Start with the row machine to get you warmed up 💪🏽

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower

- 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

DB front raises

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

DB lateral raises

- Alternately curls each dumbbell up toward your shoulders, keeping your palms facing your mid-line

Alternating DB hammer curls

- Hold the kettlebell at the shoulders
- Dip down into your legs
- Press the kettlebell overhead using assistance from your legs

KB shoulder push press L

- Hold the kettlebell at the shoulders
- Dip down into your legs
- Press the kettlebell overhead using assistance from your legs
- Complete desired reps then repeat on the opposite side

KB shoulder push press R

- Curl the bar up toward your shoulders engaging your biceps
- Lower with control

Barbell curl

- Hold the dumbbells out from the shoulders and bent to 90 degrees
- Rotate through the shoulders bringing the dumbbells up and down

DB scarecrows

- Keep your arms extended in front of you 
- Rotate the plate from one side to the other
- Keep your core engaged

Steering wheel

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl RIGHT

Concentration curl LEFT

Shoulders & Biceps

Raquel

Molly

Tarsha

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Laura

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Brittany

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cassandra

Amanda

Really enjoyed this!!!! Very good burn! Arms and back feel pumped. 💪

Back, Shoulders, Chest

Maddie

Pilates Arms

Feel good and strong after. Not super sweaty but a good burn

One of my favorite workouts to do!! My third time doing this workout circuit and I'm in love😍

Shoulders & Biceps

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