Name: Playbook - Ashley Palmer Fitness - FRIDAY - Back + Biceps + LISS
Uploaded: 2026-05-26T15:11:47.969Z
Duration: 60 min
Description: FRIDAY - Back + Biceps + LISS

"Most people fail, not because of lack of desire, but because of lack of commitment"

Hammer Curl
Single Arm Bench Row

Inward Curl
Ball Back Extension

DB Cleans
Pullovers

LISS

- Stand in a neutral position with feet hip width apart and knees slightly bent
- Roll the shoulders back and engage the core
- Start with dumbbells down by side in a neutral grip with the heads of the weights pointing to the front and back of the room
- Pull weights up keeping them in neutral position and bringing the head of the dumbbell to the shoulder than back down

Hammer Curl

(12 reps EACH SIDE)
- Kneel down in front on bench about 2 feet away so when you place your hands on the bench your body is at an angle
- Put one hand on the edge of the bench for stability and bring the other hand down straight with the weight
- Keep your core engaged and back flat as you pull your arm/elbow back toward the body

Kneeling Single Arm Bench Row

Superset #1

(12 reps EACH SIDE or 24 total)
- Stand in a neutral position with dumbbells down at your sides
- Turn the weights slightly in to frame your thighs
- Alternating the motion take the up across the front of the body and curl up to the chest then bring back down
- The head of the dumbbell should just about touch your shoulder and hand should rest on the chest at the top of the motion

Inward Curl

- Start by bringing the lower core/hip flexors down on top of a stability ball
- Keep your toes on the floor with knees slightly bent curling into the base of the ball for stability
- Put your hands behind your neck with elbows out
- As you extend back, straighten your legs, squeeze your glutes and taking the elbows/arms out wide as you squeeze the shoulder blades together

Back Extension on Ball

Superset #2

- Extend arms down straight to bring dumbbells to the center in front of you
- Bend forward keeping the back straight with core engaged and knees slightly bent
- Alternating pulling dumbbells in bringing the elbows back in a seesaw like motion

Seesaw Bent Over Row

(12 reps EACH SIDE)
- Hold one dumbbell in a supinated position with elbow tucked into side holding the weight out away from the body
- Hold the other dumbbell in a neutral position with the heads of the dumbbell facing to the front and back of the room
- As you hold the supinated weight, curl the other one up for amount of reps specified then switch

FRIDAY - Back + Biceps + LISS

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