Name: Playbook - Kelly Diller - Day 2: Back/Bicep/Abs
Uploaded: 2024-04-29T00:28:21.207Z
Duration: 60 min
Description: Day 2: Back/Bicep/Abs

12, 10, 8, 6 1 arm row
12 Lat pull down/8 Hammer curls
10 Spider curls/10 rev incline wide rows
7 21s bicep curls

Ab burner x3
20 deadbugs
20 sit ups
20 shoulder taps
20 rev crunches

- Support yourself using your opposite arm
- Release shoulders, then row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Reach up, release your shoulder blades then bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Superset

Try your best to keep the same weights for curls/rows so you’re not changing your weights out so much. 

No bench avail: do bicep curls and wide elbow TRX rows.

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells high and wide 
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Reverse incline dumbbell high/wide row

- Begin with a dumbbell in both hands
- Curl dumbbells to only 90° elbows bent; do alloted 7 reps 
- After 7 reps…
- Then start at 90° elbows bent & curl to your shoulders; do allotted 7 reps
- Then final step is 7 full range of motion bicep curls from bottom to shoulder 
REPS = 21
No Rest between each move. Rest after 21 reps.

21s DB bicep curls

Move thru with as little rest as possible. Push thru the burn.

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit up

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Day 2: Back/Bicep/Abs

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