Name: Playbook - Sarah Herse - Quick Upper Body Blast (Dumbbells Only)
Uploaded: 2024-03-20T21:08:55.019Z
Duration: 20 min
Description: Quick Upper Body Blast (Dumbbells Only)

Francess

Here’s a quickie you can do to build those arms with just a couple dumbbells!


A.4 Sets
A1. Curl to Press x 12 reps
*Rest 30 seconds b/w sets

B.4 Sets:
B1. Seesaw Rows x 30 reps
*Rest 30 seconds b/w sets

C. 4 Sets (Superset)
C1. Overhead Tricep Extensions x 12 reps
C2. Cross-Body Curls x 20 reps
*Rest 30 seconds b/w sets

A.4 Sets
A1. Curl to Press x 12 reps
*Rest 30 seconds b/w sets

- Stand with both about hip-width apart and a dumbbell in each hand down by your side. 
- Start with both arms straight and begin to curl the arms up and towards the chest. Keep your elbows locked at your side. Palms should be facing you on the curl.
- Once you get to the top of your curl, rotate your arms outward and turn your hands so palms are facing away. 
- Press straight up, pause at the top, lower back down to complete the rep.

Dumbbell curl to press

B.4 Sets:
B1. Seesaw Rows x 30 reps
*Rest 30 seconds b/w sets

-  Stand holding a pair of dumbbells at arm’s length next to your sides. 
- Shoulder width stance, bend your knees, and hinge forward slightly. 
- Row the dumbbell in your right hand to your right side, and then lower it as you row the weight in your left hand to your left side.
- Maintain control on the way down
- One rep on each side completes one total rep

Dumbbell seesaw rows

C. 4 Sets (Superset)
C1. Overhead Tricep Extensions x 12 reps
C2. Cross-Body Curls x 20 reps
*Rest 30 seconds b/w sets

- With a dumbbell held by both hands stand with your feet shoulder width apart.
- Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
- The head of the dumbbell should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
- Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move.
- Return to the starting position by using the triceps to raise the dumbbell to complete one rep.

Dumbbell overhead tricep extensions

- Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
- While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
- Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
- Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Cross body hammer curl

Circuit 1

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would love to see some modified moves within this workout. I loved how quick and simple it was!!!

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GREAT!!! By the 3rd round, i needed a little more than 60sec rest before the next round! Lol. But, i loved it. Used 2 25lbs DBs and did 500 reps of JR as warm up. The plan was to do a 500rep JR funisher but i COULDN’T do it after completing the rounds! Had nothing else to give…lol

Quick Upper Body Blast (Dumbbells Only)

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