Name: Playbook - Erin Killeen - Back & Biceps
Uploaded: 2023-04-17T03:50:01.241Z
Duration: 60 min
Description: Back & Biceps

Jessica

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

Alyssa Taliaferro

AnnieDale

Gabrielle Alsept

Shelby

Alex

Janelle

First workout using this app (though I’ve done both Transform 2&3) and this was great!

Brittany

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your lats 
- Pause at contraction and return to starting position with control

Wide Grip Lat Pulldown

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives back, pulling toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

Seated Single Arm Cable Row

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

Reverse Grip 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

- 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

Lindsay

Lexi

Katelin

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 😅

Kathy

Sandra

Shoulders & Arms

Carmen

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

Barb

Arms are definitely feeling this 🤩🤩🙌

Rylie

6x6 Full Upper Body 💀

Olivia Lora

Back & Biceps -
Strength Focused

Yesenia

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

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