Name: Playbook - Kelly Diller - Day 2: Back/Biceps/Abs
Uploaded: 2024-05-06T01:18:16.785Z
Duration: 60 min
Description: Day 2: Back/Biceps/Abs

10 seated incline curls/ 10 seated rev flies
10 cable underhand grip lat pull down
6 TRX inverted rows (no TRX: do pull ups)/ 8 hammer curls 
6 conc. curls (go heavy)
40 mtn climbers/ 25 leg ups

Incline curls are harder than regular bicep curls; start lighter.

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor, fully extend arms
- Lower slowly back to starting position

Dumbbell incline curls

- Sit on the edge of a bench
- Keep your chest close to your legs 
- Raise DBs engaging the posterior part of your shoulders; lead with the elbows. Think opening the arms up like wings, keeping slight bend in elbows, squeezing shoulders blades together.

Seated reverse dumbbell flies

Superset

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly, while reach for the bar, reach and stretch the lats(like reaching on a high shelf)
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- Holding a TRX strap in each hand
- Pull your body up toward the handles
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

(Make harder; elevate feet on bench)

TRX inverted row

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

Dumbbell hammer curl

- Place the back of your arm on your inner thigh/knee area
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Lie on your back
-Hands either under your tailbone (easier) or hands by your sides (harder)
-Keep head off the ground as you lift your legs up
-Drop back down to about 6” above the ground
-Repeat

* make sure there’s no arch in your back, it must stay flat on the ground

Day 2: Back/Biceps/Abs

More workouts from Kelly Diller