Name: Playbook - Shaina Fata - Upper Body | Shoulders Focused 💪🏾
Uploaded: 2026-05-11T23:06:46.283Z
Duration: 45 min
Description: Upper Body | Shoulders Focused 💪🏾

Lisa

Good upper body burn, quick but to the point!

Cait

Crushed this one and my shoulders thanked me later 🥵. Loved the unilateral movements to really challenge each side!

EQUIPMENT
• dumbbells - I use various between 20-35 lbs
• pull up bar (optional) - you can sub pull-ups for push-ups instead
• long resistance band (optional)

Let’s get moving 😝!!

• start standing with feet hip width

• make a big circle forward with your arms, extending the fingers wide

• reverse the action and circle back

• keep repeating this back and forth pattern until reps are completed

Arm Circles

Pull on your forearm and push the hip out to the side.

Side Bend Swings

• start standing with feet hip width apart

• raise your arms up overhead, extending the arms straight and spreading the fingers wide

• draw the elbows down and along your sides, engaging the arms as you do

• extend back up and repeat

Over Head Pull-Downs

• Bring feet hip width.

• Try not to rock the hips and you walk out to a plank.

Plank Walk-Outs

• Start with your hands shoulder distance apart.

• Bend at the elbows to come down, keeping your core tight.

• Extend your arms engaging your chest as you push up.

Push-Ups

Warm-Up

DO SAME REPS PER SIDE

• start kneeling with a dumbbell in the hand on the side with the knee down

• make sure both of your legs are at 90 degree angles and the heel of your front foot is directly underneath the knee

• brace your core while lifting the chest up to lengthen the spine

• bring the dumbbell to your chest with knuckles facing OUT

• rotate the palm to face out and press the dumbbell up and over your head

• reverse the actions and lower back to your starting position

Single Arnold Presses

DO SAME REPS ON BOTH SIDES

• Start with feet slightly wider then the hips and place your hand on some sort of surface (a bench, wall, couch, or Plyo box works).

• step the foot on your weighted side back slightly for a staggered stance

• Make sure your spine is parallel to the floor and tighten your belly. Softly bend the knees and squeeze the glutes.

• Draw your elbow up and back along the side of the waist. Lower back down with control.

Supported Bent Over Rows

• start with your hands on the side of the surface and bring your butt as close as you can to the side

• dip down, pressing the elbows towards each other and holding the core tight

• modify with feet on the floor

Tricep Dips

• hold a dumbbell in each hand

• raise your hands straight out to the sides, keeping the elbows slightly bent

• only bring hands to shoulder height!

Lateral Raises

• MODIFICATION: do with a resistance band looped around the bar & around one foot or on your shins

• Grab the bar with your palms facing outward.

• Pull your torso up until your head is above the bar.

• Keeping your elbows close to your body.

• Pause at the top and lower with slow controlled motion.

Pull-Ups

Upper Body | Shoulders Focused 💪🏾

Felicia

Iram

Linn

Upper Body SPICE 🌶️

Nina

Kilma

Upper Body | 5 exercises 🔥

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

Upper Body | Bodyweight Only 😎

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

Upper Body BUILD | Circuits

Excelente! Disfrutado ♡ gracias, Shaina!

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

Daniela

Rachel

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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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LaTorya

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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♡

Jessi

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Judy

Mary

ASHLEE KNOX

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

Laurel

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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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Victoria Avila

Kristen

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

Carolina Herbst

Andria

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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!

Upper Body | Shoulders Focused 💪🏾

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