Name: Playbook - Rachel Nicole - Shoulders, Biceps + Triceps
Uploaded: 2023-01-07T13:57:37.337Z
Duration: 35 min
Description: Shoulders, Biceps + Triceps

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

Cindy

Early morning workout before work! Didn’t want to but so glad I did!Heart rate up and I feel good😉

Great workout! Can’t wait for tomorrow’s session!

Katie Beyerle

1 DB Full Body

At-Home EMOM

Narda

Lower Body Burn

Adriana

Brittney Howell

Best way to end my day! Killer workouts, even at home!!

Full Body

Toned Arms AMRAP

Cerissa

Absolutely a great workout for at home,definitely felt the burn!

Rachel

Yohana Lara

Resistance Band Only Legs

High Volume HIIT

1 DB Circuit

Lower Body Focus

Lower Body Day

Leslie Simms

Lower Body + Core Day

Full Body Circuit 👊🏼

Biceps + Triceps

I will definitely be doing this one again! So good! 🔥💪🏼

DB Only Full Body Sesh💪🏼

Lower Body Burn 🔥

Full Body Day

Booty Burn 🔥

DB HIIT Circuit

Those pop squat front raises are 🔥😅🔥

Shoulders, Biceps + Triceps

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