Day 2 moves the bell to the upper body. Same straight sets format, same rest: 4 sets of bent over rows at 10, 8, 8, 6, 4 sets of upright rows at 5, 4, 4, 3, then side bends and bicep curls at 5, 4, 4, 3 per side and per arm. Two exercises are two-handed and pull; two are one-handed and ask each side of your body to work alone.
The rows pull at two angles. The bent over row, hinged at the hips with the bell hanging under the chest, drives the elbows back and up to work the lats and mid-back; the upright row, standing tall in a wide stance and pulling the bell to chin height with the elbows leading, hits the shoulders and upper traps instead. The single-arm pair changes the job: side bends load the obliques on one side at a time while the free hand rests behind your back, and bicep curls isolate the arm holding the bell. Per-side counts mean every printed rep happens twice - once left, once right - inside every set, so 5 per arm is 10 curls before you rest.
Bent over row: flat back, hinge until the torso is close to parallel with the floor, pull the bell to the lower ribs and lower it under control. Upright row: keep the bell close to the body, elbows higher than the wrists at the top, no shrugging. Side bend: slide the bell down the outside of the leg by bending sideways at the waist - no forward lean, no twist - and pull yourself back upright with the opposite side. Bicep curl: elbow pinned to the ribs, curl to the shoulder, lower slowly; the free hand stays behind the back so the body cannot help.
One bell and four angles of pull - the arms and back now know what the next four weeks are going to feel like.
Make it Harder: Do the side bends with the bell held overhead, arm locked out, instead of hanging at your side.
Make it Easier: Do the bicep curls with both hands on the handle and keep the counts as printed.
