Name: Playbook - Brittany Lupton - W2/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)
Uploaded: 2024-04-01T16:23:23.124Z
Duration: 45 min
Description: W2/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)

feeling strong as I can increase weight in some sets.

Anna

Brittany

Alana

Morgan

Erin

Madison

I think back day is my new favorite day 🔥

Nicole

Lluvia

I’m stronger than last week. Love this!

Brycie Tamayo

Lauren

Feeling great with the weights I’m lifting and the form I have with it. Next week I think I’ll increase weight and decrease reps just a little!

Kerry

Definitely was not feeling it when I first came into the gym today- but as always, I feel a lot better finishing the workout! :) Glad that consistency has kept me going!

Kaitlyn

This is my second time going through this programming and I must say, Brittany doesn’t over complicate any workout. Her programming is efficient, hard, but impactful.

Asiasharie Cruz

I literally cannot feel my arms after that… strength is improving but the last few reps don’t get any easier 😂❤️‍🔥 good burn!

Emilka

Sophie

I’m seeing great results! Thanks for the workout 💪

Stef

Abby

Megan

Katie

Annette Pineiro

Tiffany

Rebecca

I feel stronger, upped my weight this week!

Jillian

Love it and my mussels will love it too, just not right now for they are on 🔥

Stine

Madi

Nicole Mcgranahan

Loved this pump. I added skull crushers and 2 rounds of assisted pull-ups because I had a little more time to kill! 🔥

Kaci

Grace

Mada

Angel

Liana

Amazing back day! Did some pull-ups to warmup my back and did 4 pull-ups!!!

Stephanie

Serida

I’m sure I’ll be feeling that tomorrow 🙃

Mckenzie

Allison

Lesslie

Rachel

Gabrila

Loved it!!! I take so much motivation to do arm days, but I was SHAKING by the end

Daniela

These workouts are literally perfect! Just the right amount of time and they leave you feeling sweaty and accomplished. :)

Awesome workout made it faster for me to workout since I already had everything planned out for me

Angy

Might be a rough couple days of washing my hair coming up 🥵

Taylor

Yazmin

This workout is great. I increased in weight all across today and it felt great!

Jayla

Sammie

Charity

- 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

*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

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

Brinley

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

Laura

Kayla

W1/D1 Advanced- Leg Day

Christina

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

Melinda

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

Destiny Mattox

Sabrina

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

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

W1/D4 Advanced- Leg Day (Glute Focused)

Leah

Lexus

McKenna

W2/D1 Advanced- Leg Day

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!

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

Jenna

My booty is on fireeeee and I love it!!! 🔥🔥🔥

Isabelle

W2/D4 Advanced- Leg Day (Glute Focused)

The walking lunges-sumo squat superset almost made my legs fall off 😂😭

Erika

W3/D1 Advanced- Leg Day

Shae

Danielle

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

It was good but I am struggling with the dips

Gabby

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

Great workout!! Just crushed this at almost 6 months pregnant 👊 ( with a few modifications) 🥳

Addelyn Quinn

Casey ✨

W3/D4 Advanced- Leg Day (Glute Focused)

gonna regret doing this in the middle of my long stretch at work cause I’m gonna be SORE

W4/D1 Advanced- Leg Day

Was able to push up in weight and I’m super happy about it

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

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

Loved it! Can’t believe I’m already at the end of week 4. Will repeat for sure!

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

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