Name: Playbook - Kayla Durck - W1/D2
Uploaded: 2023-05-08T04:26:09.434Z
Duration: 45 min
Description: W1/D2

Angela

I liked every exercise of this workout!! I also just LOVE arm day 😅 -Thanks Kayla :)

Audge

Day 2 - Back and Biceps

- DB Lateral raises 3 x 8-10
- Lat pulldowns 3 x 8-10
- Seated rows 3 x 8-10
- DB side curls 3 x 8-10
- DB curls 3 x 8-10/s

- Stand tall, holding a dumbbell in each hand
- Keeping a slight bend in the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

DB Lateral Raises

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Pull the bar down to your upper chest, engaging your lats throughout the exercise
- Pause at contraction
- Lower the weight with control

Lat Pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Row - Wide Grip

- Stand tall, holding a dumbbell in each hand
- Keep the elbows tucked to your sides as you curl the dumbbells out to the side, up toward the shoulders
- Lower the dumbbells with control

DB Side Curls

- Stand tall, holding a dumbbell in each hand
- Curl one dumbbell up toward the shoulder, engaging your bicep
- Lower the dumbbell with control, then repeat with the opposite arm
- Alternating back and forth for time or reps

8-10 reps each side

Alt DB Curls

W1/D2

Even harder the second time 😅- Thank you, Kayla!!

After taking a wk off from the gym, it's exactly what I needed! 🦵🏼

Great workout! I had a challenge with one leg RDL and cable single left kickback. I didn’t even know how to set up cable exercise 😂 I will ask the gym coach next time when it’s less busy ;) I feel so embarrassed 🙈

W1/D2

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