Name: Playbook - Sally McRae - Total Upper Body DB Workout
Uploaded: 2022-10-24T21:45:00.908Z
Duration: 45 min
Description: Total Upper Body DB Workout

Did this at the gym after work- good workout 🏋️‍♀️!!

Lizzie

Rachel

Ngina

Rustie

India

Robin Packer

Heather

Jessica

Great workout with my daughter while she’s home on spring break 💪🏻

Susan Blesh

Great challenging upper body workout!! 💪💪🥰

Inaruns4prs&

The good burn. Time to level up weight next time through.

Milissa

Srikant

Trevor

As usual, I added 3x12 triceps for a finisher. But always love this upper!

Brianna Bauerle

Exzellent dumbbells workout, love it !!!!

René

That was a nice set and nice pace. Had time to throw in a good core burner too afterwards.

Jess Contreras

April

Added my usual set of triceps at the end but always enjoy this workout!

Natalie

Olivia

Was a great first workout in the app! Love how it gets to the point! No time wasted!

Lindsay

Meghan

Added some triceps at the end. But great arm workout!

Wow. I’ll be feeling this one tomorrow!

Thank you Coach Sally 💪❤️
Happy New Year 2024

Padma

I meant to put 5 stars but by accident hit 1! 😭😱

Tatyana

Catherine

Enjoyed that post IM. Giving the legs a rest!

Lacey

What a great workout, Sally! It’s perfect for my cross training day and I absolutely LOVE to lift heavy while I become a runner. Thank you for creating this safe space in the sport!

Natalia

Added some triceps at the end but great upper!

Hot diggity, needed that! Thanks so much, Sally! 💛💛💛

Hannie Ylagan-Nicanor

Kate

Love the arm alternating. Don’t gas out as fast

Linda Strawn

Why is it that last exercise so freaking hard! 😱

Paola

Sara

Andrea lusk

Tanya

Good stuff! I had to modify for home/no bench, but I think it was just as effective.

Sarah

CandeeGirl12

Such a fun sequence! The time flew by and my whole upper body felt evenly challenged. Thank you!

Rebecca

Danielle

Grace Fa’avesi

This is a weight workout you can do at the gym or at home; and there is added cardio before and after, but you can eliminate the cardio if desired.

Focus- Upper Body

Equipment- Dumbbells 

Do 3 sets of each weight exercise before moving to the next one. Rest for 20-30 seconds between sets & rest 60 seconds before moving to next exercise.

Cardio- to begin, choose any cardio machine to warm up your body. Do 10-15 minutes at a low intensity, but use the last 3 minutes to pick up the pace.

After cardio, start the DB exercises. When finished, choose another cardio machine of your choice and do 15-20 minutes at a moderate pace.

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling.
- Lower down until about mid shin
-Choose a challenging weights

Bent over barbell rows 2

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over rows

-lie on back & raise dumbbells 
above chest.
-press one arm up & down while other arm stays still.
-after a set on each arm go right into pressing both weights at the same time

Try 12 reps total each set.  (4 on each arm then 4 with both arms)

Dumbbell Chest Press

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Incline dumbbell rear delt fly

-choose a challenging weight.
-engage core and press weights overhead- exhale!
-keep torso tall and still

Total Upper Body DB Workout

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