Name: Playbook - Brittany Lupton - W2/D2 Pull Day (Back, Biceps, Rear Delts)
Uploaded: 2024-04-01T16:24:31.065Z
Duration: 45 min
Description: W2/D2 Pull Day (Back, Biceps, Rear Delts)

Took about 30 mins. The inverted rows are challenging!

Kelsey

Itzel

Salome

Angelica

I enjoyed this workout. More upping weight improvements! I am enjoying this program. It’s definitely a program that’s improving my form that I didn’t think I needed.

JoHannah

Loved the inverted row! Love exploring new exercises.

Marissa

Ella

Alexandra

Megan

Ashdyn

Abbie

Sarah

Lauren

Veronica

Colleen

Kennedy

Leslie

Great! Managed to finish this one before work today! Proud of myself for making sure I fit it in to my schedule still! :)

Kaitlyn

This was very challenging. I had to modify the inverted row. Feeling awesome!

Stacy Butler

Brooke

Alice

Mariah

died too much 😅 definitely recommend gloves for this one! my hands r sore :( but overall good killer for the upper body!

Emilka

Cheyenne

I haven’t tried to do an inverted row in quite some time and boy was it humbling 😂 love this program!!!

Rachael

Mandy

Fab workout!! My left arm is so weak 🤣🤣

Nicola

Haylee

Marisa

Amber

Briana

Gloria

Serida

For the hammer curls it says mins not reps

Shar

It was a great work out but I wasn’t sure if the last exercise was supposed to be 40 mins of hammer curls or 4 sets of 10 🤷🏻‍♀️

Jilliane

The hammer curls were set to be 10 min for 4 sets, totaling to 49 min just in hammer curls. I assumed you meant 10 reps, so I adjusted to do 10 reps each side alternating for 20 total per set.

Sierra

Great lift!!! Felt so good! I didn’t want to come today and wow I am so glad I did. Thank you!!

Christina

Vera

I normally hate upper bod days but these are perfect!

Taylor

I’m just a bit confused on the hammer curls.. 4 sets of as many you can do in 10 minutes each set? So 40 mins worth of hammer curls total? Wooowwww, ha! I did 4 sets of 10 reps instead.

Laurie Berkowitz

Is the bicep curls really 10 mins each rep? So a total of 40 mins on one exercise?

Gina

Tory

- Lat Pulldown 3 x 8
- Inverted Row 3 x 10
- Bent-Over Row 3 x 10
- EZ Bar Bicep Curls 3 x 10
- Rear Delt Flys 3 x 12
- Alternating Hammer Curls 3 x 10

- 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

- Hold onto barbell in an inverted plank position 
- Pull your chest to the bar 
- Keep your spine in neutral and core engaged throughout

Sub for Cable Seated Row

Inverted Row

- 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

- 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

Sub for Alternating Bicep Curls with dumbbells

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)

- Stand with feet directly under your hips 
- Lengthen the arms and keep the weights facing your body  
- Curl one arms at a time as you activate the bicep 
- Move in a slow and controlled manner

*RPE 8

Alternating Hammer Curls

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

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

Crystal

Good! I felt more confident being in the gym which was very nice to have.

Bonnie

Beate

W1/D1 Leg day

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!🩵

Allison

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

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!!!

Anna

W2/D1 Leg Day

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.

Mary

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)

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

Kacey

Nicole

Stick some music on and feel pumped while doing this leg out!

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!

Alexis

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!!

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

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