Name: Playbook - Shaina Fata - Arms + Shoulders | DB Circuit
Uploaded: 2026-05-11T23:06:46.513Z
Duration: 30 min
Description: Arms + Shoulders | DB Circuit

Liz Czapski

Dari

Abby

This one was a good burn 💪🏼🔥 I use to have a hard time with push ups and tricep dips. It’s getting easier the more I do them. Love love your workouts 💙

Daniela

Barb

Oliana

The perfect start to my day. Thank you Shaina!

Jessica Fata

Loving the style of this workout!! I really like the ability to listen to whatever music I want, click through at my own pace, but great demos to refer to. Thank you!!!

Casey Lyons

Sarah

Alicia

Sharyl

Your upper body will be feeling this one 🥵. Grab a pair of dumbbells! I used 25-lbs for reference.

1. Downdog to Plank Shoulder Taps
2. DB Diamond Chest Press
3. DB Supine Fly
4. DB Push-Up to Row
5. DB Overhead Press
6. Tricep Dips

• Pull the forearm up and over your head.

Side Bends

Downdog to Plank

Downdog to Updog

Reverse Table Lifts

Warm-Up

• Start in a downward facing dog with fingertips spread wide and hips up high.

• Rock forward to a plank, pressing the shoulders up.

• Tap each shoulder with the opposite hand, trying not to rock the hips.

Downdog to Plank Shoulder Taps

• start laying down with feet planted on the floor and pressing the spine down

• hold the dumbbells together with each hand over your chest

• press directly up above the chest, continuing to press the spine down

• slowly lower back down

DB Diamond Chest Press

• start laying down with a dumbbell in each hand

• open the arms our wide with a slight bend to the elbow 

• keep the arms extended as you lift the dumbbells up towards the center

• slowly lower back down until your triceps hit the floor

DB Supine Fly

• 1 REP = 1 push-up + 1 row

• start in a plank with a hand on each dumbbell

• lower to a push-up, keeping the core tight

• try to keep your hips stable as you draw a dumbbell up alongside your ribs

DB Push-Up to Row

• start with a dumbbell in each hand, resting on your shoulders

• press up and over your head, holding your core tight

• stay controlled as you slowly lower back down

DB Overhead Press

• Place your hands on the side of the box with fingers hanging slightly over

• dip down, squeezing the elbows towards one another and keeping the core tight

• press back up, being careful not to fully extend the elbows

Tricep Dips

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Great upper body workout! My biceps and triceps were on fireeeee by the time I finished that!

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I loved this workout. Ending with pushups though was criminal 🤣

Lindsay

I like this type of workout! Thank you, Shaina

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Excelente! Disfrutado ♡ gracias, Shaina!

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Love the workouts, but the app is very difficult to use at times. I can't move my phone while working out or else the screen will rotate and take me out of my workout and to the main page (even though my landscape mode is turned off). I then have to find the workout all over again

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Ashli

Great workout. Almost didn't finished it. Thank You!

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This one was awesome!! I loved each of the exercises. I feel strong❤️💪

Christina Boucher

Whew! 💦🔥💯💪 shoulders are burning!

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My arms are puffy! Quick and efficient!! 💪🏼

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I just love the unique mix of shapes and movements in all these workouts! It makes working out so much more fun and interesting!

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