Name: Playbook - Victoria D’Ariano - W1/D2 Back + Biceps
Uploaded: 2021-06-15T15:37:31.696Z
Duration: 45 min
Description: W1/D2 Back + Biceps

Deborah

-Bent Over Single Arm Rows 4 x 10-12 reps / arm
-Standing Bicep Curls 4 x 10 reps
-Bent-over Underhand Grip Rows 4 x 12 reps
-Alternating Hammer Curls 4 x 24 reps
-Db Pull-overs 4 x 10-12 reps
-Concentration curls 3 x 10 reps/arm

-Stabilize yourself on a bench with one leg and one hand
-With your free arm hold a dumbbell in your hands. 
-Row the dumbbell up to your side
-Lower and repeat

Single Arm Db Row

-Stand holding a dumbbell in each hand
-Keep your elbows at your side and curl the dumbbells up
-Lower the dumbbells back to the starting position 
-Repeat

Bicep curls ( dumbbell )

-Stand in a braced bent over position with a dumbbell in each hand
-With an underhand grip row both dumbbells up to your sides
-Lower and repeat

Underhand grip row

-Stand holding a dumbbell in each hand 
-Keeping your hands in a neutral position (palms facing each other ) Curl the dumbbells up to your shoulders
-Lower them back to the starting position
-Repeat

Hammer curls ( dumbbell )

-Lay on a flat bench with a dumbbell held by one end above your chest
-With slightly bent arms lower the weight overhead giving your lats a good stretch 
-Pull the dumbbell back to center as you activate your chest
-Repeat

Db Pull-over

-Sit on a bench while holding a dumbbell in one hand
-Position your upper arm against the inside of your knee
-Curl the dumbbell up 
-Lower back to  the starting position 
-Repeat

Concentration Curls

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