Name: Playbook - Brittany Lupton - W2/D2 back & biceps
Uploaded: 2023-01-22T13:18:48.610Z
Duration: 45 min
Description: W2/D2 back & biceps

The inverted rows were hard! I couldn’t even do 1! Is there an easier way to do this workout, or something else I could do to work my way up?

Shayna

allyson

Amanda Powers

Rear delt Flys with a cable were new for me, but such a good challenge!

Maria

Feeling so strong and I definitely see a difference!!

Paula

Tami

i did not want to do this but i’m so glad i did

Sierra

Chloe

Cassie

Stacey

Minh

Amanda

Jillian

- 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

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

Inverted Row

- 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

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

Hammer Curls

Rear Delt Flys (cables)

W2/D2 back & biceps

Kristin

Polina

The circuit at the end is not to be underestimated! My glutes are on fire!! 😊 great workout

Samantha

W1/D1 Glutes

Britt literally is a saving grace. I showed up feeling as sluggish as Raz from Monster’s Inc AND proceeded to open the App, and crush today’s back/bi day… I WALKED OUT OF THE GYM WITH an endorphin rush that is teleported me to a new DIMENSION. Happy to be here 🤍💪🏼

Kelsey

Nikkie

Doing this workout at home! Found ways to improvise… so far I’m loving this! It’s been a while since I lifted like this!  I’m enjoying it!

Hanna

W1/D2 Back + Biceps

I didn’t realize how many muscles contribute to a front squat 😅

Emma

Did this 3 days ago - my legs are still SO sore ! Great workout

Jessica Galco

I haven’t worked out like this, ever! I’ve always thought I needed a high intensity workout that was nothing but jumping around. This workout had me sweating and my heart rate up without jumping once. I’m doing my workouts at home. So I had to get creative with this leg press and extension. But I love it!!

W1/D3 Quads & Glutes

Crystal

This workout has hit me the hardest so far!!! I felt so good after.. but I am sooo sore!

Madison Dolby Ober

This has been the best workout for me yet! It was very at home friendly! Still loving the program as a whole. I didn’t realize I enjoyed this style of training!

W1/D4 Push Day

My legs were shaking walking out the gym 😮‍💨

Anastasia

W1/D5 Glutes & Hamstrings

Selina

W2/D1 Glutes

Don’t have equipment for hack squat unfortunately 😢

I did this workout at home! (Just improvised on leg raises) 
OMG is a burner… LOVE!!!

Nicole

W2/D3 Glutes, Quads & Abs

Lauren

Paired with legs/quads & my whole body is shaking 😅🫶🏽

Sydney

W2/D4 Chest, Triceps & Shoulders

The Bulgarian squat drop set 💀 the burnnnnn is real

Erin

Ashley

Alicia

W2/D5 Glutes & Hams

glute pump from this one was 🫶🏼🫶🏼🫶🏼

Faith

Lyndsay

W3/D1 Glutes

i think this is my favorite back and bi workout so far ❤️

Madi

W3/D2 Back & Biceps

My legs were shaking after the first few workouts.. 👍🏼

Miranda

W3/D3 Glutes & Quads

Paired with legs & it was a total killer workout

W3/D4 Chest, Triceps, Shoulders

Shae

W3/D5 Glutes & Hamstrings

W4/D1 Glutes

Loved how this hit all the different parts of the back!

W4/D2 Back & Biceps

such a good quad pump from this one 😩🤌🏼

Greta

W4/D3 Glutes, Quads & Abs

I think it could use one more chest move but overall a great workout

Kimberly

Casey

W4/D4 Chest, Triceps & Shoulders

Wholey 🔥 had to drop the weight by 10kg on the last excersize because my glutes were dead ☠️ what a finish to the program!

W2/D2 back & biceps

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