Name: Playbook - Brittany Lupton - W4/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)
Uploaded: 2024-04-01T16:23:23.153Z
Duration: 45 min
Description: W4/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)

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

Jenna

McKenna

Shae

Nicole

Feeling great!! Loved this one 🔥🔥🔥

Alana

Dana Niemisto

Lauren

Awesome! Almost the the end of 4 weeks! 🤩 really felt this one in my back today and finally figured out my form for single arm bent over rows! 🎉

Kaitlyn

So good! Bicep curls at the end definitely a killer 🔥

Emilka

Carlotta

Annette Pineiro

Allison

Jillian

Liana

Sammie

Back day is now my fav. 

Also I did 3 unassisted pull ups!! I’m so freaking excited!!!

Molly Grace

Alicia

Beckie

Rachel

Amanda

Would be great if there was a way to track the weight we lift so we can know how much to use/improve for the next lift!

Amber

Savannah

Angel

Mae-Ling

- Pull-Ups 3 x AMRAP
- Bent Over Rows 4 x 8
- Reverse Grip Lat Pulldown 4 x 10
- Single Arm Bent Over Rows 4 x 10
- Alternating Hammer Curls 4 x 10
- Rear Delt Flys 4 x 12
- EZ Bar Curls 4 x 10

- Cross at the ankles in a hanging position 
- Press the shoulders down as you up your body up to the bar 
- Squeeze into your lats 
- Use a looped resistance band for assistance if needed

*WE ARE GOING FOR AMRAP (As Many Reps As Possible) with each of these sets!*

Pull-Ups

- 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

- Sit on bench and grab the bar with an underhand grip 
- Lean back slightly as you keep a neutral spine 
- Pull the bar down towards your chest as you focus on engaging the lats 
- Move in a slow and controlled manner 

*RPE 8

Reverse Grip 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 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

- 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

W4/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.

Anna

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

W2/D1 Advanced- Leg Day

feeling strong as I can increase weight in some sets.

Brittany

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

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)

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

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

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!

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

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