Name: Playbook - Shaina Fata - Upper Body Sculp
Uploaded: 2026-05-11T23:06:47.657Z
Duration: 20 min
Description: Upper Body Sculp

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!

Andrea

Feeling the burn!! Another great upper body work out! 🥵

This is an upper body workout that with shape, tone, and work your arms and shoulders! All you need is a pair of dumbbells, some space and a mat! I use a 15-lb pair of dumbbells for this one.

You have three rounds of all 5 exercises!

• Start with DBs along your sides and curl up into the chest.

• Extend arms back along your sides.

• Swing/push DBs straight forward and parallel to each other while squatting back. 

• Keep your core tight!

• Sit into the heels at your swing.

Bicep Curl to Parallel Forward Swing

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

• Extend back down and draw up again, this time with a quick flip and full arm extension over the head.

• Keep your belly pulled in tight.

• Soft bend to the knees.

Upward Row to Row Flip and Push

• Start by doing a wide push-up on the dumbbells.

• Put one hand between and push-up again. 

• Bring both hands into a diamond shape in the center and push-up.

• Reverse all and repeat those steps until you have completed 5 FULL DIAMOND PUSH-UPS.

• Keep your belly tight and eyes gazing forward.

Wide DB Push-Up to Diamond Alternating Hands

• Bring spine as parallel to the floor as possible. Lengthen forward.

• Pull your belly in and core active.

• Bend your knees!

• Draw the elbows back sharply while drawing shoulders away from the ears.

DB Row w/ Supinated Grip

• Hold one dumbbell in your hand and raise it straight forward.

• Bring back down and raise it out to the side with your elbow very slightly bent. 

• Keep your core really tight!

• Bend the knees slightly.

• Do not raise the dumbbell above your shoulder height!

Forward to Side DB Raise - RIGHT SIDE

• Draw belly IN and keep the core tight.

• Take a slight bend to the knees.

• Raise the DB straight forward and an inch or two below shoulder height.

• Bring the arm down to rotate the DB and take arm out the the side.

Forward to Side DB Raise - LEFT SIDE

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Upper Body Sculp

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Nina

Kilma

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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

Upper Body | Bodyweight Only 😎

Lisa

Good upper body burn, quick but to the point!

Cait

Upper Body | Shoulders Focused 💪🏾

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

Marissa

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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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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

Upper Body Sculp

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