Name: Playbook - Shaina Fata - Arms + Shoulders Pump 💪🏾
Uploaded: 2024-02-29T22:11:19.960Z
Duration: 25 min
Description: Arms + Shoulders Pump 💪🏾

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 💪🏾

Shanna

That first superset and the last one got me! My arms are jello. Great workout as always, love your app!

Emma

First time using the app. Not easy to follow through sets and rounds. No sound.

Kelly

Arm Day 💪🏾

Loved it! I did 3 rounds of each cause I just had 30min

Andre

Tanya

Senseni

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Rachel

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Barbara

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Abby

Jeanette

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oliana

The perfect start to my day. Thank you Shaina!

Jessica Fata

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Shannon

Noni

Jessica

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Great workout. Those push ups and dips are killers!

Khin

Alisha

Toned Arms | Dumbbells | Fully-Guided

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

Dari

Jessi

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Hadeel

ASHLEE KNOX

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

Laurel

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DIANA

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Upper Body | Circuit

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

With 15 lbs, had to mod a couple things but I liked that because I’ll come back to this one in a month and see how I’ve progressed!

Upper Body | Dumbbells

Victoria Avila

Tonight I chose a date working out with YOU instead of a movie and chips - just like a promise I would have kept to a friend ❤️ Thanks for helping me keep promises to myself.

Upper Body | Fully-Guided

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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