Name: Playbook - Brittany Lupton - W3/D2 Pull Day (Back, Biceps, Rear Delts)
Uploaded: 2024-04-01T16:24:31.080Z
Duration: 45 min
Description: W3/D2 Pull Day (Back, Biceps, Rear Delts)

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

Maria

JoHannah

Salome

Angelica

Felt like I really pushed myself today! Wahoo!

Hailey

Amélie

Haven

Ella

Bryant

Shae

Arms were absolute jello after this!! 🤩🤩🤩

Kristen

Hamilton

Kaitlin

Starting to notice I can go up in weight on certain back exercises, which is super fun and rewarding because back day has always been the hardest for me because I’m so weak in that area! 🤩 I’m so excited!

Kaitlyn

Shainna

the hammer curls at the end 😂 I’m WEAK but overall a good pump! I always struggle with the inverted row any other girls here with me :’(

Emilka

Mariah

cheyenne

my arms are absolutely shaking, but i feel so much stronger 💪🏻

Cheyenne

Haley

Rachael

Amazing! Can't wait to have a stronger upper body!

Nicola

Mckenna

Megan

The info is inconsistent in the first page vs second on this one

Shar

Vera

I think you have the reps accidentally set as minutes

Maddy

Ashley

Lexis

The work out is great, but exist some mistakes on de layout. For example, the flys said 12 min...
But is easy to understand what you would like to say

Amanda

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

*RPE 8

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

*RPE 8

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

- 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

- 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 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

W3/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!🩵

Colleen

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 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.

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.

Amber

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

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

Marissa

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 💪🔥

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!!

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

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