Name: Playbook - Brittany Lupton - W4/D2 Pull Day (Back, Biceps, Rear Delts)
Uploaded: 2024-04-01T16:24:31.096Z
Duration: 45 min
Description: W4/D2 Pull Day (Back, Biceps, Rear Delts)

Improvements in weights! I loved this upper body workout!

JoHannah

Alexis

Marissa

Ella

Megan

Shae

25 weeks pregnant today and felt like a BOSS! I was even able to increase weight on a few reps!

Libby

Hamilton

Kaitlin

Definitely felt challenged by the inverted row today, but we made it through! 🥲🎉

Kaitlyn

Went up in weight in my bicep curls, was challenging but kept my form! I can for sure tell this program is helping me gain strength!

Anna

Emily

Lauren

So good! My biceps and back feel so strong!

Olympia

Rachael

another killer workout 💪🏻🔥✔️

Cheyenne

What a great burn to start the day! Love back days more and more every week!!

Hallie

Mandy

Allison

Obsessed with working out my back now and this really made it sweat! 😝

Briana

killer back day!! so excited to see my progress!!

Oof 🥲🥵🤩 such a good workout!! Feeling stronger and stronger each workout!!

Sara Schellpeper

Natalie

Mimi Mitrovic

It’s been already over 3 weeks 😳😳

Vera

Kiera Earls

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

- 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

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 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 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

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!!!

W2/D1 Leg Day

Took about 30 mins. The inverted rows are challenging!

Kelsey

Itzel

Salome

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

Angelica

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

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!!

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

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