Name: Playbook - Victoria D’Ariano - W2/D2 Back + Biceps
Uploaded: 2021-04-06T16:36:18.727Z
Duration: 45 min
Description: W2/D2 Back + Biceps

Love these arm workouts!! I’ll be sore but am feeling stronger!

Back supported rows 
Biceps curl with iso hold
Renegade rows with alternating hand position
Four way bicep curls 
Underhand grip bent over rows 
Zottman curls

-Stand in a bent over row position with your butt against a stationary object for support
-Row the dumbbells 
-Repeat

Back supported row

-Stand with a dumbbell in each hand
-Curl one arm to 90 dress and hold 
-With the other arm perform curls with full range of motion

*work both sides

Bicep curl with Iso hold

-Perform a single arm renegade rows alternating between a neutral and overhand grip position

*Work both sides

Renegade rows with alternating hand position

-Stand and perform alternating dumbbell curls in the 4 different modes
-Straight
-Outside
-Cross
-Hammer

Bicep curl combo (4 ways)

-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

-Stand holding a dumbbell in each hand
-Curl the dumbbells up to your shoulders
-Rotate your hands 180 degrees until your palms face away from you 
-Lower the dumbbells , rotate to the starting position
-Repeat

Zottman curls

W2/D2 Back + Biceps

Reno

Nicole

W1/D1 Shoulders

Great quick workout! Arms are still shaking!

Jessica

Christina

W1/D2 Back + Biceps

Great workouts. Not hard on my joints, which is a big win for me!

Michelle

Emily

Easy to follow, very good choice of exercises

W1/D3 Legs (glute and hamstring focus)

Jennika

Sherry

I think this was a little hard on the spine but made me sweat

Sarah

W1/D4 Ab Circuit

Dila

W1/D5 Chest + Triceps

Finished up my first week with your program and loving it so far!

Katie

Aysenur

W1/D6 Quads + Calves

W2/D3 Legs (glute and hamstring focus)

W2/D4 Ab Circuit

W2/D5 Chest + Triceps

W2/D6 Quads + Calves

W3/D1 Shoulders

W3/D2 Back + Biceps

W3/D3 Legs (glute and hamstring focus)

W3/D4 Ab Circuit

W3/D5 Chest + Triceps

W3/D6 Quads + Calves

W4/D1 Shoulders

W4/D2 Back + Biceps

W4/D3 Legs (glute and hamstring focus)

W4/D4 Ab Circuit

W4/D5 Chest + Triceps

Just finished the dumbbell only program and I really enjoyed this program ! It was prefect for at home workouts and myself who is currently 20 weeks pregnant 🤰🏻💪🏼 Easy and quick workouts for anyone working out from work or even expecting! Can you make another one Victoria ? Lol thanks 💜

W2/D2 Back + Biceps

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