Name: Playbook - Brittany Lupton - W1/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)
Uploaded: 2024-04-01T16:23:23.110Z
Duration: 45 min
Description: W1/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)

Christina

Felt good to push myself with more reps. Hoping to up my weight soon.

Anna

Melinda

Lizzie T

My arms are NOODLES! 245 active calories and 315 total calories later, I’m drenched in sweat! 🥵

Casey ✨

Destiny Mattox

Kalli Burton

Valerie

Jenna

Hannah

Danielle

Ella

feeling this one for sure!! So excited for this program, day 2 but loving it!!

Angelica

Shae

Katie

Morgan

Jillian

Lluvia

jeanette

Love the amount of reps! The way you set up these workouts are phenomenal!

Brycie Tamayo

Those high reps after the strength program 😅😅😅😅😅

Megan

Dana Niemisto

Best workout app! Very user friendly. I love that you have the ability to track weight and reps, but also write notes. For example, this weight felt heavy this week, etc. Loving all of the extras in the app including new recipes and Britt’s playlist! Have already turned many people in the direction of this app!

Kate

Hollie

Sophie

Super fun! Used to hate back day,  but I’m starting to like it :)

Kaitlyn

Tessa

Taylor

Really felt this one! Such a killer🙌🏼💪🏼

Alexus

Emilka

Lauren

Ellie

This is the exact program I was looking for. Simple and efficient. 🙌🏽

Julia

Tami

Kaitlin

And this workout just keep going… ❤️

Angel

Such a good bicep pump! Love these workouts.

Boma

LOVE LOVE LOVE....so happy to find effective exercises to get me in and out of gym under my usual 90 minutes and wondering what to do next. I actually have time for abs😍😍

Annette Pineiro

Gabby

It was good, however I wish there was somewhere to track the weight lifted x

Tasmyn

Sierra

- Bent Over Rows 4 x 8
- Lat Pulldown 4 x 10
- Single Arm Bent Over Rows 4 x 10
- Bicep Curls 4 x 10
- Rear Delt Flys 4 x 12
- Hammer Curls 4 x 10

- Place feet directly under your hips and grab the bar as you hinge your hips back 
- Keep the spine long and core engaged as you row the bar in towards your bellybutton 
- Squeeze into the upper mid back as you row

Bent Over Row Underhand Grip

- Grab the bar a little wider than shoulder distance 
- Lean back slightly keeping your spine in neutral 
- Pull the bar towards your chest as you actively engage your lats 
- Keep core engaged throughout

Lat Pulldowns

- Place on knee and hand on a flat bench (same arm as leg) 
- Hold DB in opposite hand and lengthen the arm keeping your shoulder in place 
- Row your elbow towards the ceiling as you pull the weight towards your hip 
- Actively press into the bench to keep your spine long  
- Engage the core throughout

Single Arm Bent Over Rows

- Stand with your feet directly under your hips and hold the bar with lengthened arms
- Hug your elbows into your hips as you curl the bar up 
- Hold at the top for 2s as you contract the biceps concentrically 
- Lower with control

EZ Bar Bicep Curls

- Lean chest against an incline bench with toes anchored on the ground 
- Open arms to the sides with a slight bend at the elbow so that the palms are facing down
- Squeeze into your upper mid back as you fly 
-  Move in a slow and controlled manner

Rear Delt Flys (db)

- Start with DB's facing your sides 
- Bend at the elbow and curl DB's up, keeping your elbows pulled in

Hammer Curls

W1/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)

Brinley

great! too much volume for me so i just adjusted but loved the exercises

Laura

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Caitlin

I’m gonna regret killing this leg day when I’m working 5 12hour days in a row but I felt strong today

Salome

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Leah

Lexus

McKenna

W2/D1 Advanced- Leg Day

feeling strong as I can increase weight in some sets.

Brittany

Alana

W2/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)

Already toasty and haven’t even left the gym yet

Great workout! Pushed myself and did not think I could finish all sets but I did!

W1/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)

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