Name: Playbook - Victoria D’Ariano - W3/D2 Back + Biceps
Uploaded: 2021-04-06T16:36:18.774Z
Duration: 45 min
Description: W3/D2 Back + Biceps

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

W3/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

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

W2/D2 Back + Biceps

W2/D3 Legs (glute and hamstring focus)

W2/D4 Ab Circuit

W2/D5 Chest + Triceps

W2/D6 Quads + Calves

W3/D1 Shoulders

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 💜

W3/D2 Back + Biceps

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