Name: Playbook - Brittany Lupton - Back and biceps
Uploaded: 2024-07-16T20:21:31.420Z
Duration: 45 min
Description: Back and biceps

Chelsea

Lisa

Taylor

Jade

Megan

LOVED , had to modify a tiny bit but I made it work!

Annette Pineiro

Aurora

Gracie

I loved this workout- I did it with my boyfriend and it kicked his butt too🖤

Brittany Dickson

Madi

Michayla

Tara

Erica

Kenzi

Alana

Crystal Bonilla

Got it done today! Loving these exercises and how easy the app is to use. You're such a gem, Britt!

Whitney

Loved this workout so much!!! The lat pull downs with the mag grip was so great I’ve never felt my lats so much!

Brooke Bayless

Sophie

I love this app! I have been struggling trying to find some good workouts for back and biceps!!

Annabelle

Shaye

My first day back was OBV gonna be back & bi day. This was the PERFECT workout (although I had to sub two exercises because all the barbells were taken 🥲)

Ally

Shelly

Loved trying something new with the rear felt fly! 🥰

Alyssa Paul

- Underhand bent over barbell rows 4 x 8,8,8,6
- Outside grip lat pulldown 4 x 8
- Seated cable row 4 x 8
- Rear delt cable fly 4 x 10
- Standing straight bar curl 4 x 10,10,10,6

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Grab the bar with your palms facing toward each other 
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Outside Grip Lat Pulldowns

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear Delt Flys (cables)

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Standing straight bar curl

Back and biceps

Charlotte Evans

Hawt UPPER BODY Day

Haven

Marcie

speedy PULL WORKOUT

Allison

Stacy Butler

speedy PUSH WORKOUT

More HIIT workouts please!! They are my favorite!

Madison Dolby Ober

I actually liked this type of cardio better than running lol

Shae

cardio & abs circuit

LEG DAY

Michele

UPPER BODY DAY

Such a great workout, my legs are gonna feel it tomorrow!

Kimberly

I’m sweating to death lol, such a great workout!!

Burning in the best way 💪🔥💃🏼Ty<3

my arms were shaking🫨🫨 killer upper body day!

Skylar

Madison

Back and Biceps

Astrid

Karina Ortega

Kathy

Cardio & Core

🔥 Siento que mañana no voy a poder caminar 😅🔥🔥🔥🔥

Tayla Friday

Short and sweet. OUCH!!! Mybquads are screaming at me💪🦵

Leg Workout - quad focused

Angela

Sammie

Quad Focused Leg Workout

So good!!! My arms are jello! The lower reps allowed me to really push myself as far as weight goes and it felt so so good:)

Emily

My triceps are literally about to blow up 😅 such a good workout! I added in some lateral raises to finish off the workout.

Sabrina

Amazing! Thanks Brit! My arms were shaking!!!

Erika

Chest, Triceps & Shoulders

Salome

BRIT

Mandy

Quick chest & triceps workout

Kate

Morgan

Hams and Yams day!

Bree Tenney

Stef

JoHannah

Hope everyone had a great thanksgiving! Happy Friday!

Really pushed myself today! Shoulders are feeling it

Jillian

Stairmaster killed me! 8/16 hours of work done let’s finish this week off strong! 💪🏻

Madeline

Quads & Glutes

Dana

Eryn Mccracken

Back & Biceps

KILLER 🔥 enjoying adding this into my workout plan

Quad Focused Leg Day

Back & Biceps | PULL

Erin

Joslyn

Arms

Dumbbell Only Leg Day

Love this one!!! Push is officially my new fav day to hit😊❤️

Tawny

The Perfect Push Day

My peach is on fire but in the best way! 🥴😂

Glute & Leg Day

To all the girlies don’t forget the Spotify playlist before you start the work out

Kimmy

This is a quickkk killer💀🔥🔥 give this one a try when ur in a hurry!

Full Body EMOM

QUICK glute workout

Kacey

juicy GLUTES

back & biceps

dripppy leg & glute day

ouchhhiieeee! But I’m obsessed with this pump

juiccyyyy UPPER BODY sesh

Wendy

Talor

full LEG DAY

Angie

Good workout! My only thing is it’s not really a 45 minute one, so I had time left over.

Cory

Harmony

The burn is REALLL! I loved it! Thanks for whopping my butt Britt 🤍

kaitlyn 

It was super difficult for me only because I have never done sumo  deadlift before and wasn't sure what weight to use. I ended up going way too heavy and couldn't finish the other workouts, whoops. 😅 I'll know better next time. ❤️

Nicole

Short and sweet...what I needed to get in and out of gym

Need a whole*ss program like this. Cardio/HIIT and core.

Amber

Amanda

Mohammed Elgamal

Sarah Mac

Lillian Pisciotta

This was great!  I did 10 minute incline and 60s runs to make it a little longer :)

Hannah

Brigitte

Priyank

Fire Ab Circuit

This was 🔥🔥. Perfect to end a workout with.

Victoria

Just what I needed after a fire push day😍😍

Alicia

Ab Circuit

Quick and easy to do first thing in the morning to get my day started!! 💪🏼

Lucy

Zayda

Omg I’ve had so much trouble with ab workouts postpartum, but today i could get through this hole circuit and it felt good 😍 thanks for the awesome workouts ❤️💪🏻

kascha

Quick Ab Routine

We don't have the machine for Superman. Would love to know an alternative!

Hamilton

Bridget

Ingrid

Asma

I am dripping in sweat, legs are on fire!

Ashlee

brutal leg day!!!! i added in a some dumbbell rdl’s instead of front squats (just not confident to try front squats yet and i love rdls 😅) and then some calf raises and WHOOOO lemme tell yall, my legs are feeling juicy!!,

Really challenged myself on back squats and hit 190 for 3 reps instead of 4!!

When the workout looks chill because it’s only 5 exercises but now you can’t walk 😂😅😍🔥

Fantastic workout! I felt really strong during it and I didn't have to substitute anything!  ❤️

Back and biceps

Community

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