Name: Playbook - Ashley Palmer Fitness - Back, Biceps + LISS Cardio
Uploaded: 2024-01-05T21:11:45.482Z
Duration: 60 min
Description: Back, Biceps + LISS Cardio

Today's workout focuses on your back and biceps and you are doing 4 super sets going 4 rounds for each and finishing it with another LISS cardio. I love adding in some slow, steady cardio on my upper body days. 
Have fun and enjoy your weekend!

- 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

- Come down in a bent over position keeping your back flat and core engaged 
- Let your arms hang down with dumbbells down in a neutral position
- Pull arms/elbows back bringing them right past the sides squeezing the shoulder blades together and bring back down

Bent Over Row

Set #1

- Stand in a neutral position with shoulders rolled back, torso tall and core engaged
- Alternate pulling the dumbbells up by crossing first in front of the body bringing the head of the dumbbell across, up to the armpit and level with the chest then back down

Inward Curls

- This is a combination movement that involves 3 different moves. 1st you've got a row, then burpee and finishing it with a press. You are just combining all 3 into one move. Do your best here. If you need to  go to your knees in the rows, go for it

Mama Makers

Set #2

- Stand in a slight forward bent position with knees slightly bent for stability, feet hip width apart, shoulders back and core engaged
- Turn the palms to a supinated position or palms facing up
- Start with your elbows pulled back behind the body with dumbbells just in front of the hips
- Serve the weights out extending the arms almost straight keeping a slight bend in the elbows and pull back in

Reverse Grip Row

- come down into a high plank position
- put your body in an A shape position by bringing your booty in the air
- feet are hip width apart and hands are below shoulder joint
- turn fingers inward so they are pointing toward each other
- keeping your head down take elbows out wide as you descend into a push up and come back up

Pike Push Up

Set #3

- Stand in neutral position with one dumbbell held down at one side and the other weight held in an isometric hold with palm facing up in supinated position
- The weight being held should not touch the body, make sure to hold it out away as the elbow stays tucked in to the side
- The other arm will be curling up in hammer curl keeping a neutral position with heads of dumbbell facing forward/back

Iso Hold Hammer Curl

- Start by taking a long resistance band or theraband and wrapping it around a sturdy pole or leg (something that is weighted down and can hold resistance)
- Take your dumbbells through the end loops of the band and grab the weights along with the ends of the band
- Sit down on the floor with your heels on the ground and knees bent
- Lean back enough so that when you pull the weight back your elbows glide right by your side and the weights end right at the anterior(front) side of your torso/core

Seated Row

Set #4

I love ending my upper body days with a little LISS cardio and this day is no different. go for a walk, bike ride, etc for 20 minutes keeping that HR at about 65% of your maximum.

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