Name: Playbook - Brittany Lupton - W1/D2 Pull Day (Back, Biceps, Rear Delts
Uploaded: 2024-04-01T16:24:31.048Z
Duration: 45 min
Description: W1/D2 Pull Day (Back, Biceps, Rear Delts

Astrid

Florencia

Great! I got out of a routine for a while because ya know… life.🤷🏼‍♀️ This is perfect for me to get back in the groove of things and keep me consistent and organized!🩵

Colleen

Allison

Feeling so strong right now! 💪🏻💪🏻

Daniela

Amber

Mary

2nd day at the gym! Legs feel a little sore from yesterday’s leg workout only I think because I was sick for two weeks and getting back in. Upper body I think I did really good even though I feel weak in that area

JoHannah

Steph eddy

Waldo

Back in the gym and gonna work myself back up to where I was. Ready to see the progress and this template to keep me at it.

Anna

Candace

Kaitlin

Brittany

First lift in several months. Started light. It felt good! Feeling motivated!

Michelle McCloskey

Dang!! I can barely type this message without my arms shaking 😅
Excited to get stronger!!

Michelle Spratt

Kari Clampitt

I loved this day! Learning to take my time through upper body days to make sure I’m hitting the muscles I should be.

Salome

The best first workout of the new year! Feels good to back at it

Kylie Probert

It was pretty easy until I got towards the end. Humbled me. 🤩

McKenna

Amanda

Emily

Katie

getting back to a consistent routine again and this felt so good to get back into it

Great back and bicep gym workout. I was looking for a guided workout that I can do in under an hour as I usually try to workout in my lunch hour. I plan to follow your beginners split for the next 6 weeks to get back in shape.

Cheryl

Wooweee, those flies were tough but I did it!! Day twoo babyyy 💪🏼💪🏼

Leah

Haven

Feels good to get back into it with my fav day

Madison

Marissa

Hailey

Loved this workout! By the hammer curls my arms were absolutely dead and I wasn't for sure I was going to get in the last sets

Bethanie

Loved this one! Definitely feel the burn 🔥

Rachael

stephanie

Alexandria

Absolutely loved it! Simple and effective 👌🏽

Sarah

Maggie

Love this workout app! I can go into the gym with confidence!

Miranda

Ella

yeah my arns are jello, awesome workout! Thank you

Jenna

Hammers curls at the end for a mega burn!!

Samantha

Shae

Olivia

- Bent Over Rows 4 x 8
- Lat Pulldown 4 x 10
- Chest Supported 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

*RPE 8

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

*RPE 8

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

*RPE 8

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

*RPE 8

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

*RPE 8

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

*RPE 8

Hammer Curls

W1/D2 Pull Day (Back, Biceps, Rear Delts

Pres

It was great, but I can barely walk, but it was great thank you

Great first workout! Haven’t worked out in months and this was a great start to getting back into it!

Crystal

W1/D1 Leg day

Brigitte

Joelle

W1/D3 Push Day (Chest, Triceps, Shoulders)

Cassidy

Jerrie

W1/D4 Leg Day (Glute Focused)

Absolutely no motivation this morning, but I love your workouts so much that I showed up anyways and you did not disappoint! So good! Now I’m actually excited to tackle the rest of my Monday 💪🏼

Jordi

Week 2 round 2 I am getting so much stronger! I love this feeling!!!

W2/D1 Leg Day

Took about 30 mins. The inverted rows are challenging!

Kelsey

Itzel

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

Took 30 mins. Any tips for wrists hurting during tricep pull downs? It’s the way my wrist has to turn as going down and it doesn’t feel great.

I think it was a to easy and the time wasn’t accurate

W2/D3 Push Day (Chest, Triceps, Shoulders)

I added some RDLs in the middle. Super sweaty. Much needed.

I got it done! I pushed myself and said let’s get this workout done!!!

Gendya

W2/D4 Leg Day (Glute Focused)

My legs are shaking and I’m worn out from doing pause squats. But definitely getting stronger!

Stephi

W3/D1 Leg Day

Really feeling it! I could feel my heart pumping this time!!!!

Maria

W3/D2 Pull Day (Back, Biceps, Rear Delts)

Angelica

W3/D3 Push Day (Chest, Triceps, Shoulders)

Wish there was a change up of work out. It’s the same thing every week :/

Kacey

Nicole

W3/D4 Leg Day (Glute Focused)

Last week of round 2 for me. I am happy to see that I’ve made a lot of strength progress since my first round one! It keeps me coming back

Legs are already TOASTY, can only imagine what they will feel like in the next 2 days

Loved the workout! Improved my weights and my legs feel like jello! Cant wait for tomorrow!

W4/D1 Leg Day

Improvements in weights! I loved this upper body workout!

W4/D2 Pull Day (Back, Biceps, Rear Delts)

Last week again already! So sad I loved it. Definitely saw progress!

Last upper body workout with this program and I am happy with my progress with this program!

Probably my favorite upper body workout 💪🔥

Amélie

W4/D3 Push Day (Chest, Triceps, Shoulders)

This is my 4th time finishing this program and I love it more every time I do it

Last workout of the programme already. Have progressed and loved the short but effective workout!

FINISHED THE PROGRAM!! Went heavier in every exercise feeling good!!

W1/D2 Pull Day (Back, Biceps, Rear Delts

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