Name: Playbook - Brittany Lupton - W3/D2 Back & Biceps
Uploaded: 2023-01-22T13:18:48.628Z
Duration: 45 min
Description: W3/D2 Back & Biceps

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

Ashley

Madi

Maria

Tami

Rachel

Isabel Degner

Tired arms and shoulders now!💪🏻😎

Casey

i don’t feel like i got quite the bicep exercise that i was hoping for, but i do appreciate the back exercises :) just hoping for some more variety i think

Zoë

Maddy

Maddie

Awesome workout! Hit a PR on Lat pulldowns !!

Jillian

- 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

Chest Supported Rows

- 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)

- 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

- 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

Alternating Hammer Curls

W3/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

allyson

Amanda Powers

My legs were shaking walking out the gym 😮‍💨

Anastasia

W1/D5 Glutes & Hamstrings

Chloe

Selina

W2/D1 Glutes

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

W2/D2 back & biceps

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

Alicia

W2/D5 Glutes & Hams

glute pump from this one was 🫶🏼🫶🏼🫶🏼

Faith

Lyndsay

W3/D1 Glutes

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

Minh

Kimberly

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!

W3/D2 Back & Biceps

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