Name: Playbook - Rachel Nicole - Shoulders, Biceps + Triceps
Uploaded: 2023-01-07T13:57:37.318Z
Duration: 35 min
Description: Shoulders, Biceps + Triceps

Tiffany

Taylor

Description:
Upper body workout to target shoulders, biceps + triceps. Workout is packed with super sets to really fatigue the arms and get your arms PUMPED! 


Equipment Needed:
Dumbbells or Kettlebells. Can sub out resistance bands or water gallons depending on what equipment you have access to. 


Suggestions:
Grab a weight that challenges you but you’re able to complete the rep ranges or run till muscle failure and drop to the next weight to get the complete rep range in. Really push to take your rest at the end of the super sets!

DB Bicep Curl to Overhead Press

- 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

Super Set 1

Super set both exercises back-to-back for 3 rounds.

-Start by holding a dumbbell in a front raise position with arms extended out at shoulder height.
-Twist/rotate the dumbbell clockwise the back to center position and repeat going counter clock wise. 
- Keep the core engaged and arms extended at shoulder height until all reps are completed.

Dumbbell Twists

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Super Set 2

Standing L Raises

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell Hammer Curl

Super Set 3

Plank Jack Into Tricep Pushup

Shoulders, Biceps + 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

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!

Shoulders, Biceps + Triceps

Community

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