Name: Playbook - Kelly Diller - Day 2: Back/Biceps/Abs
Uploaded: 2024-05-12T21:01:02.005Z
Duration: 60 min
Description: Day 2: Back/Biceps/Abs

Varied reps
10, 8,6, 6 1 arm row
8 Hammer curls/ 8 underhand grip lat pull-down
10, 6,6,6 DB or BB bent over row/12 bicep curls 
8 assisted pull ups or modify further with TRX rows
12, 10, 8, 8 Conc Curls

Ab burner finisher

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

Single arm dumbbell row

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

Dumbbell hammer curl

- 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

Super set

- Bend over at 45 degrees 
- to hit your lats, underhand grip the bar and pull to your hips keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

* Keep neutral spine

Bent over barbell row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Superset

- With using a band under your knee or foot
- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- 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

Limit your rest; go for 3 rounds thru best you can!

-Start in low plank
-Keeping core tight, rotate 90°
-Alternate sides

Plank rotations

- 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

- Lying with your arms extended and your shoulders off the ground
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated throughout the movement

Day 2: Back/Biceps/Abs

More workouts from Kelly Diller