Name: Playbook - Shaina Fata - Arms + Shoulders Pump 💪🏾
Uploaded: 2026-05-11T23:06:47.565Z
Duration: 25 min
Description: Arms + Shoulders Pump 💪🏾

Abby

Andria

Sharyl

Veronica

Diana

Lauren cypress

Grab your dumbbells for this one! I used my set of 15-lbs and also my set of 20-lbs.

Workout Details (3 full rounds)!!

1. Bent Over Row to Flye [10x]
2. Crossover Hammer Curls to Push Press [10x or 10 push presses]
3. Plank Tricep Kick-Backs [16x]
4. Single Armed Upward Rows [20x]
5. Wide Bicep Curl to Dumbbell Scaption [10x]

• 1 REP is both a row and a fly

• Bend over at the hips, slightly bending the knees & keeping your back straight.

• Pull your belly in & keep the core engaged!

• Drive your elbows backward.

• Extend the arms and then open them up to the sides for your fly.

Bent Over Row to Fly

• 1 REP is a Curl on each arm and 1 Push Press

• Hold the dumbbells along your sides, keeping knees slightly bent & your core tight.

• Curl up & across your chest with one arm. Extend & repeat on the second side.

• Curl your dumbbells up to the shoulders, squatting down at the same time.

• Stand up & Push the dumbbells fully over your head.

Crossover Hammer Curl to Push Press

• 1 REP is counted for each side

• Start in a plank position with dumbbells shoulder distance apart.

• Keep your feet wide.

• Draw one elbow back along your side and fully extend the arm until the Tricep flexes.

• Squeeze your core tight and try not to rock the hips!

Plank Tricep Kick-Backs

• 1 REP is counted for each single armed row

• Start with your dumbbells in your hands and knuckles facing forward.

• Pull your belly in and keep the core tight!

• Draw one DB up and a few inches in front of the chest. Do not go any higher than the chest!

• Extend and repeat on your second side.

Single Armed Upward Rows

• 1 REP is a bicep Curl and a full dumbbell scaption

• Start with a dumbbell in each hand and your palms facing outward.

• Rotate your hands outwards & draw your elbows into your sides.

• Curl up & then extend back down again.

• Raise the dumbbells out the the sides in a half circle, ending above your head.

• Keep the arms extended and tuck the chin.

Wide Bicep Curl to Dumbbell Scaption

Arms + Shoulders Pump 🔥

Arms + Shoulders Pump 💪🏾

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After starting your workouts I finally got my pull-ups unassisted!!!!!!

Sarah Randall

Sarah S 😸

Barb

Upper Body FIRE 🔥

Dari

Janice

I can barely do the pike push ups but I can’t wait to see where I’m at in a few weeks/month! Thanks for keeping these workout fresh & interesting

Hannah

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4 round required some major mods! But proud I got through it.

Laura

I modified a lot, still hard but a great workout!

Dianne

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Lisa

Good upper body burn, quick but to the point!

Cait

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Shannon

Upper Body PUMP 💪🏾

Maria

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

Autumn

Arm Day 💪🏾

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

Lindsay

I like this type of workout! Thank you, Shaina

Eman

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Excelente! Disfrutado ♡ gracias, Shaina!

This one was a challenge for me. I love the challenge tho. It makes me push myself. 💪🏼

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Alexis

Loved this workout , the format of this was def a plus 🔥🔥challenged me to get in as many reps

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Great workout. Simple yet efficient and effective. These are my kind of workouts.

Samirah 👑

Awesome! Quick to the point workout! Thank you, Shaina♡

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ASHLEE KNOX

Loved this one. Great stretch out at the end too 🤩

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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

Tiffany

Ashli

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

Upper Body | Dumbbell Workout

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

Christina Boucher

Whew! 💦🔥💯💪 shoulders are burning!

Jennifer

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Kristen

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

Carolina Herbst

Daniella

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

Arms + Shoulders Pump 💪🏾

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