Name: Playbook - Ashley Palmer Fitness - Back + Biceps
Uploaded: 2024-01-05T21:11:45.505Z
Duration: 60 min
Description: Back + Biceps

3 upper body strength circuits with a finishing HIIT! This one is so good!

(10 reps EACH SIDE)
- with one dumbbell come into low sumo squat
- with the weight in one hand bring the forearm to rest on the inside of your leg
- stay in squat position the entire time and curl on one side then the other

Concentration Curls

( Each row is 1 rep)
- with dumbbells in neutral position, slightly bend over keeping back flat and core engaged
- knees are also slightly bent
- alternate dumbbells down and back keeping the elbows close to the body and squeezing the shoulder blade

See Saw Rows

- elevate legs on bench or chair
- place hands directly below shoulders for tricep push up or just slightly wider than shoulders for more of a back push up

Decline Push Ups

STRENGTH CIRCUIT #1

(Each curl is 1 rep)
- grab dumbbells and supinate hands so palms face upward
- elbows tucked into side and curl up bringing weight to shoulder then back down just slightly lower than elbows

Wide to Narrow Curls

(12 reps EACH SIDE)
- staggered stance with your feet
- the weight should go in the hand on the side with the leg back
- with dumbbell in neutral position start with arm straight and pull back taking elbow straight back squeezing the shoulder blade

Single Arm Row

- start in high plank position with hands on dumbbells
- alternate rowing dumbbells back while staying in plank position
MODIFICATION: If it hurts your wrists to keep a hold of the dumbbells while in plank, you can use one dumbbell start with it in the middle and switch hands with each row

DB Plank Row

STRENGTH CIRCUIT #2

(3x row to 3x curls- repeat for 12 each)
- starting with rows bend down keeping back flat, knees slightly bent and core engaged
- after rows stand tall and keeping dumbbells in neutral position curl up toward shoulder

Rows to Curls

- In standing position lean forward with dumbbells in front of you and slightly away from your body
- Pull arms out and back squeezing the shoulder blades together in your back and back down

DB Fly

- Bring head of dumbbell to chin or nose level
- Tuck elbows in and pulse upward

DB Prayer Pulses

STRENGTH CIRCUIT #3

- this is a multiple movement exercise
- start standing with dumbbells in hand
- drop weights to the ground and jump back to high plank position
- do one row on each side
- jump back in, stand up then press weight over head
repeat

Mama Makers

- Start in high plank position with all joints aligned
- Slightly move one hand up and the other down to a staggered position
- As you come down in push up position the bottom arm will hug your body's midline doing a tricep pushup and the upper arm will go outward in more of a chest or 45deg push up
- Alternate hands after each pushup

Staggered Pushup

FINISHING HIIT CIRCUIT

Back + Biceps

Upper Body and Core

Shoulders + Triceps

Upper Body Burner

Upper Body (Shoulders, Back, Biceps) + Core

Shoulders + Chest

Back + Biceps (lots of curls and rows!)

Upper Body (chest, tri's and shoulders)

Back + Biceps + LISS Cardio

Back, Shoulders + 20min LISS Cardio

Biceps + Triceps

DUMBBELL ONLY upper body!

Chest + Back + Shoulders

Upper Body (Triceps)

Shoulders + Back

Chest & Biceps

Chest  & Arms

Biceps + Triceps + LISS Cardio

Biceps & Back

Shoulders & Back

Upper Body Burn

Upper Body Strength

Biceps + Shoulders

Chest + Back

Chest + Biceps + LISS

Biceps + Chest/Shoulders + LISS

Chest + Back + LISS

Biceps + Shoulders + LISS

Shoulders, Biceps + Triceps

Terri Case

Biceps, Triceps + Shoulders

Biceps + Chest + Treadmill run

Shoulders + Back + treadmill incline walk

Back + Triceps

Back, Biceps + LISS Cardio

Chest, Triceps + Shoulders

Back, Biceps + Shoulders

Biceps + Back + LISS Cardio

Chest, Triceps, Shoulders

Chest, Triceps and Shoulders

Chest + Shoulders

Biceps + Back

Back and Biceps

Back + Biceps

More workouts from Ashley Palmer Fitness