Name: Playbook - Rachel Nicole - Back + Arms [shoulders + triceps]
Uploaded: 2023-01-07T13:57:37.648Z
Duration: 45 min
Description: Back + Arms [shoulders + triceps]

Brittney Howell

Description:
An upper body day to strengthen the back and build beautifully strong arms. 

Suggestions:
No rest between super sets. Complete both exercises and then take a rest at the end of each super set. Pick a weight that is challenging and go till failure.

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

Dumbbell Lateral Raises

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell Upright 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

Superset

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Arnold Press

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the bar toward the top of your head
- Extend your arms back up to starting position

Skull Crushers

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single Arm Bent Over DB Row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine Reverse Fly

Back + Arms [shoulders + triceps]

Do we go up in weight? 
Maybe some alternative for things incase people need to improvise

Yohana Lara

Chest + Shoulders

Warning: don’t do this workout on days you are washing your hair. 😂Seriously, this was a great. I also love the videos because it shows you proper form, and helped me realize there are two exercises I’ve always done wrong.

Angie

Back + Arms

Off work early, worked out in scrubs but got it in!! Hope you are having the best day!! Enjoy your summer!! Time speeds away from us mommas!!!

Bailey

Back + Biceps

Toned Arms AMRAP

Tiffany

Taylor

Shoulders, Biceps + Triceps

Now let’s get them shoulders😉Hope you are getting settled❤️

Quick weekend away and now a week later I’m back at it! Gunna add some shoulder work tonight too!

Push Pull Day [chest, biceps + back]

Chest + Arms [Tris + Bis]

Great workout! Just what I needed to get back into weight training

Clarissa

Katie

Shoulders + Back💪🏼

Chest + Arms

I love this workout! Not only is it an a** (or upper body) kicker, but I love that most of it is in one machines are, so you don’t have to walk around from one machine to the next.

Back + Arms💪🏼 [triceps + biceps]

Totally Toned Arms💪🏼

I love a good upper body workout that makes me sweat! This was a great workout to get my day going!

Back + Arms [shoulders + triceps]

Community

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