Name: Playbook - Ashley Palmer Fitness - Biceps + Back + LISS Cardio
Uploaded: 2024-01-05T21:11:45.516Z
Duration: 60 min
Description: Biceps + Back + LISS Cardio

Today you've got two strength sets followed by a circuit and 20min of LISS cardio. 

If you aren't at the gym or don't have a treadmill, feel free to go on a walk outside as well or jump on a bike, elliptical, row machine keeping that HR at zone 2-3 or 65-75% of your MHR.

- Stand in a neutral position with shoulders back, core engaged, and knees slightly bent
- Take elbows back just slightly behind the back and  have palms facing up in supinated position
- Curl weights up to shoulders then turn the weights to a neutral position so the palms are facing inward and slowly lower back down to start position

Curl to Reverse Hammer Curl

(10 EACH SIDE)
- Stand in a split stance position with one foot forward and one foot back keeping both toes pointing forward
- Take the dumbbell in the hand opposite of the forward leg
- Pull the weight back bringing the elbow past the side squeezing the shoulder blade
- Make sure to keep knees slightly bent, chest out and back flat

Single Arm Row

Superset #1

- Stand in a neutral position and grab a set of dumbbells holding them with hands supinated
- Curl the weights up to the shoulders and once you reach the end of the move, rotate the palms to a pronated position or facing away from you
- Then with elbows tucked in take the forearms out and around to come back down to start position
- Your palms will follow through with the weights and end back in a supinated position ready to curl up again

Around the World Curl

- Stand with feet narrow and knees bent
- Bring dumbbells down in front with your arms extended straight
- Back should be flat, chest out and core engaged
- Alternate rowing the dumbbells forward/back in a seesaw type motion keeping it fluid

See Saw Bent Over Row

Superset #2

- Stand in a neutral position with your knees slightly bent, torso tall with core engaged and chest out
- Bring the dumbbells out wide with elbows tucked in and palms in supinated position
- Your arms should be slightly bent at the elbows to start
- Curl the weights up to meet your shoulders and descend back to start position

Wide Curl

- Stand with feet hip width apart and bring weights down in front of body bending over keeping back flat and core engaged
- Turn palms to pronation so the heads of the dumbbells are facing side to side
- As you row in your elbows will go out wide instead of in at the midline of the body
- Bring the arms into a 90deg or square position then back down straight

Wide Row

- Stand tall in neutral position with arms down to your sides with palms facing out
- Alternate curls to opposite sides by bringing left hand to right shoulder and right hand to left shoulder
- As you pull the weight across the body your core should be engaged with each curl

Cross Curls

(3x row to 3x curls- repeat for 12 each)
- Slightly bend over keeping core engaged and back straight
- With hands in neutral position pull the elbows back keeping the arms by the midline of the body and squeeze shoulder blades back for the rows
- For the curls keep the palms in neutral position, stand up tall with core engaged and continued slight bend in knees then curl dumbbells up to shoulders

Rows to Curls

Circuit

Finish the workout with some LOW IMPACT/INTENSITY STEAD STATE CARDIO. This is a great way to get that HR down a little bit from your workout all while still burning calories by being in a HR zone of 2 or 3 which is about 65-70%. If you aren't at the gym or don't have a treadmill at home, feel free to walk outside, jump on a stationary bike or elliptical

20 MINUTE INCINE WALK

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