Name: Playbook - Sami Bossert - Shoulders & Biceps - Dumbbells [60 minutes]
Uploaded: 2023-03-01T18:04:10.453Z
Duration: 60 min
Description: Shoulders & Biceps - Dumbbells [60 minutes]

My arms were burning after the first set!!

Morgan

Chelsea

Amanda

Kiuntai

My arms are jello right now. Loved the challenge of lifting heavy!

My arms and shoulders are absolute toast after this one

Stacie

I love the supersets! Could really feel the burn, and feel like I got the most for my time spent😉💪

Doris

Absolutely loved this!!! This workout is a killer 💪🏼

Ashanti

Loved this one. Working towards ripped shoulders and arms!

Darlene

LOVED this one! My shoulders and biceps are toast! Definitely coming back to this one.

Nicole

Kelly

Finally went up in weight on the press to w!! 💪🏼💪🏼

Sarah Styers

Welp not going to be able to wash my hair later😝

Ashley

I’m not sure I will ever get sick of your workouts.  I love the variety!!!!🔥

So good. Great workout for post nightshift! Will def be doing this again 🙌

Leah

This never gets easier I swear 😂 but I love the burn every time!!

Tanya

Great upper body workout. My arms really felt this one.

Jennifer

Craziest pump from this workout 🤌🏼🤌🏼🙏🏼

This is definitely my go-to for an awesome shoulder and arm burnout

Holy arms !!! I will not be able to use my arms tomorrow !!!

Cristina

Brittany Himburg

Perfect amount of burnout on the shoulders and arms 💪🏻

Heather

Gina

Steph

Skye Beasley

Bailey

Loved it. Getting myself ready for the challenge next week. Great Monday pump.

Sarah

Seemingly easy movements but it challenges you to focus on the  muscle movement. Great and challenging!

Christina

As always a great workout ! Upper body feeling it!

Paula

Joanna

Lexie

Beth

Loved this workout!! One of
My favs!💯❤️

Robin Musilli

No way I’ll be able to raise my arms above my head for the rest of the week! LOVED!!

those press x W presses are a b*****!!!!!! 😅🥲😭

Saryn Johnson

Kimberly

Lindsey

Wow. Killerrrrrr and really got a sweat going!

Elizabeth

Samantha

Debbie Ashmore

This is exactly what I needed! Burned plenty of calories and it had my arms shaking good after.

Courtney Hughes

My shoulders and biceps are in fire 🔥🔥🔥🔥🔥

Elisha

Amazing workout 🤩 My arms and shoulders are literally destroyed 🤣💪🏼💀 I loved it, the 4 sets were really challenging to do 🔥🔥🔥

• Hold onto dumbbells down to your sides, palms facing inward (toward body) 
• Keep shoulders down, neck relaxed, slight bend to your knees, core engaged 
• Curl the dumbbells up to your shoulders and then press them up to the ceiling 
• Slowly reverse the movements and go back to starting position 

** adjust your weight to make the reps challenging. I am using 25lb dumbbells . I’d recommend somewhere between 10-25lbs

Standing Curl Press

• Perform a shoulder press on an incline bench, you’ll lean back and rest your upper back on a bench
• A slightly arch in your back is normal, just keep your core steady, feet wide apart

Inclined Shoulder Press

• seated with a dumbbell in each hand, press up into a shoulder press, back to starting position and right into a W press (press up and slightly away from your body - making a W with your arms

• as the reps drop, increase your weight by 2-5lbs with each set

Press x W Press

• Lay on an incline bench with your stomach and chest, adjust yourself so your neck and head are above the bench if possible 
• Hold lighter plates in hands (2-10lbs max) - this move is pretty challenging so you don’t need a lot of weight ! 
• Keep neck relaxed and shoulders down 

** I’m using plates here, you can use light dumbbells as well!

Incline Bent Elbow Lat Raise Front Press

Dumbbell Delt Triset

• Lay on an incline bench 
• Relax arms down to sides, palms facing inward and thumbs facing forward
• Bend elbows and bring dumbbells up to shoulders then immediately press up to the ceiling
• Slowly reverse movements and go back to starting position

Incline Hammer Curl Front Press

• on an incline bench, relax arms down to sides at a wide angle with palms facing UP 
• keep upper back on bench and slightly pinch shoulders back 
• Curl the dumbbells up (out to your sides) then at the top you’ll keep a good bend to your elbows as you lift the dumbbell up and over your head 

** no more than 12lbs for this move! The 15lbs I was really struggling with ! Start with lighter weight and see how the move feels overall

Incline Wide Curl Half Circle Press

• Hold dumbbells at side with palms facing your body and thumbs facing up, keep a slight bend to your knees with neck relaxed 
• pinch your shoulders back a bit and begin performing a hammer curl (1 side at a time) for the allotted time

Speed Hammer Curls

Shoulder & Bicep Smasher Triset

• Light weight and slightly bent elbows (about 45 degrees)
• Raise 1 arm at a time toward the front - keeping the 45 degree bend to your elbows, palms facing down
• Repeat front raise on other arm then complete a lateral raise with the bent elbows still at 45 degrees 

** this one is a finisher for you!

Alternating Front Raise with Lat Raise

Shoulders & Biceps - Dumbbells [60 minutes]

Exactly what I needed.  The perfect combination of workouts.

Britney Lumley

Had to switch up today. Needed free weights instead of gym equipment 🙈🙈

Priscilla Velazquez

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Great upper bod workout. Not too difficult for someone like me who hasn’t been to the gym in a while. Nice pace and variation of exercises.

This workout was a great intro to some machines at the gym that I wasn't confident enough to use before 😳😅

Leticia Lopez

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Kristy

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Tiffany Cosby

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Maryann

Sheri

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Holy arms! I’ve never done so many bicep variations. Loved it with the video plus the description… extra thank you for someone who is new at cable machines!!

Pilar

Michelle

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First workout and this was a blast! My triceps are dead

Sumaiya

Alyssa

Taylor

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I love to have this workout rotated between cardio, upper body strength, and ended with core. Felt like a great balance

Jessica Hauptmann

That was such a good workout!! I loved the bosu ball combos. 💪🏼

Tuesday: Upper Body Sweat Sesh! [45 minutes]

Quick upper burn 💪🏽🔥🔥🔥
Loved it 😍 Next time I'll take heavier dumbbell 🔥

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Keitcha

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Angela

Excellent workout for those of us who love upper body days!!

Reagan

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Going to be sore tomorrow! This one really got my back burning!

Jacque

First workout with the app and I’m a fan. I like that it is guided but I can push how fast I go.

Shoulders & Biceps - Dumbbells [60 minutes]

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