Name: Playbook - Victoria D’Ariano - W1/D2 Back + Biceps
Uploaded: 2021-09-10T15:09:28.216Z
Duration: 45 min
Description: W1/D2 Back + Biceps

My legs were burning just as much as my arms!

Jessica

- Single Arm Rows 4 x 10-12 reps/side
- Seated Alternating Bicep Curls 4 x 10 reps/side
- DB Pullovers 4 x 10 reps
- Constant tension Bicep Curl holds 4 x 30 second hold
- Bent-over underhand grip rows 4 x 12 reps
- Hammer Concentration Curls 4 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

- Begin seated with a dumbbell in both hands
- Curl one dumbbell toward your shoulder 
- Slowly lower the dumbbell and repeat with the opposite arm

Seated Alternating Bicep Curls

-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

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Stop and hold the dumbbells at bicep contraction for time

Constant Tension Bicep Curl Hold

-Stand and hinge at the waist while holding a dumbbell in each hand in the underhand position (palms facing out)
-Row the dumbbells
-Repeat

Bent over underhand row

- Hold the dumbbells supported on your knees with your palms facing each other (thumbs up)
- Curl the dumbbells up engaging your bicep as you curl

Db Hammer Concentration Curl

W1/D2 Back + Biceps

W1/D1 Shoulders

W1/D3 Legs (glute/hamstring focus)

W1/D4 Ab Circuit

W1/D5 Chest + Triceps

My legs are jello! I could only get through 3 sets of each. 4 is tough! 💪🏼

W1/D2 Back + Biceps

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