Name: Playbook - Erin Killeen - Back & Biceps
Uploaded: 2023-04-17T03:50:01.201Z
Duration: 60 min
Description: Back & Biceps

Lindsay

Lexi

Katelin

Kate

This was intense but the pump is 🤌🤌

Kathy

Sandra

Back from two rest days, and it felt good to get back to the routine!! 😮‍💨😮‍💨

kobey felter

Best upper body I’ve had in a hot minute! Stronger on each lift and muscle kind connection is improving!

AnnieDale

Brooke

Olivia Lora

I added some extra stuff after bc this was a little low volume for me but still super fun!

Francesca

Just completed this workout as my last workout of the year & to get a taste of what the challenge will entail 🔥 loveddd it! Never incorporated rack pulls before but they’re a new fav💪🏻

Maddie H

Juliann

Yesenia

Nicole

Loved the set up and videos! Adding some shoulders in now 🤭

Claire

That was a perfect B&B workout! The gym was pretty empty so I was able to pump it out in 40mins!! And that included a 3-4 min incline treadmill walk while I waited for the rack for the first workout. Thanks Erin!

Sierra

- Set up in a power rack with the bar on the pins
- The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position
- Position yourself against the bar in proper deadlifting position
- Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings
- Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight
- With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout
- Be sure to pull your shoulders back as you complete the movement
- Return the weight to the pins and repeat

Barbell Rack Pulls

- Grab the attachment with a neutral grip
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause at contraction and return to starting position with control

Lat Pulldown

- Keep your core tight and chest against the pad 
- Grab the handles with a neutral grip
- Row the handles back, retracting your shoulder blades
- Slowly lower the weight back to starting position

Machine Neutral Grip Row

- Seated on the floor, grasp the rope with an overhand neutral grip
- Pull the rope down toward the top of your chest
- Squeeze your lats, pulling the shoulder blades together
- Reverse the movement with control to starting position

High Cable Row

- Support yourself using your opposite arm
- Row dumbbell up toward your hip while retracting your shoulder back
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Row

- Stand tall, holding a dumbbell in each hand
- Curl the dumbbells up toward your shoulders, engaging your biceps
- Pause at full contraction
- Slowly lower the dumbbells to starting position

Dumbbell Bicep Curl

- Place a rope attachment on a low pulley and stand facing the machine
- Grasp the rope with a palms-in grip
- Stand straight up while keeping the natural arch of your back and torso stationary
- Keep your elbows in close to your sides
- Use your biceps to curl the rope toward the shoulders
- Pause for a second at the top while squeezing your biceps, then slowly lower the weight back to the starting position

Cable Rope Hammer Curl

Back & Biceps

Lori

Amazing pump and I can do everything in my home gym!🤌🏼

Shoulders, Chest, Triceps

Shianne

Katie

Tried this as an intro to the app and dang I can feel the burn. 😁🤗 excited to start one of your programs on Monday!

Beginner Upper Body

That one has me sweating after the first set 😅

Jessica

Shoulders & Arms

I still can’t curl and had a hard time with the reverse grip because of my limited motion but I still tried

Alicia

Melissa

Carmen

Really liked this one.  Did it as a progressive overload. 🔥🔥🔥🔥

Barb

Arms are definitely feeling this 🤩🤩🙌

Rylie

6x6 Full Upper Body 💀

Gabrielle Alsept

Back & Biceps -
Strength Focused

Shelby

Shoulders

Hillary

Thought this be an easier one but really pushed myself and focused on form and BEST upper body day lately

Back & Biceps

Community

More workouts from Erin Killeen