Name: Playbook - Erin Killeen - W1/D2 PULL DAY (Back & Biceps)
Uploaded: 2023-04-17T03:50:01.176Z
Duration: 60 min
Description: W1/D2 PULL DAY (Back & Biceps)

Perfect! I am loving these workouts so far.

Morrie

Amanda

Shae

It would be great if there was a phone app that I could easily press the check mark for each set and the timer option so I don’t have to go to my phone after each set

Victoria

mack

Lucia

Sierra

Bethani

Meghan

First day of Transform 2.0 and doing an Erin-style workout and it was awesome! Can’t wait for what’s ahead 😍⭐️

Maria

Lydia

Julie

Hannah

This was my first Erin workout! I have lifted for a while, but felt like I needed more of a plan. This was easy to do and kicked my butt, or biceps rather lol

Rachel

Selena Garcia

Kylie

Kayli

Once I figured out where everything was I loved this one!!!

Shelby

Lacey

Taylor

Rene

Jakira

I won’t be able to wash my hair today. 😂

Cher

I loved it! Super helpful videos can’t wait to keep using the app!

Tabetha

Kayla

Second time doing this workout program and it’s still kicks my ass!

Heather

Rayla

Great work, this app is set up so great!!

Cecilia

Sharon

Nice little burn. I don’t have cable machine  at home so has to modify with cables on my barbell rack but it worked 😝

Theresa

Brooke

Chelsea

Allison Jones

On day 2 of transform 2.0 and I’m loving it!

Nikki

I hate upper body and that was surprisingly bearable!

Deven

Chassidy Butler

Great workout. Definitely feeling the soreness already!

Courtney

I love the new update and being able to track weights! Thank you!

Katie Hall

Put where you can type in how much you lifted

Whitney

Love the self-guided workouts. The videos are high quality and I appreciate how everything is spelled out. I do wish we could record our weight, however, so we can track that week to week.

Karina Carretero

I wish the app had a place for me type the weight I used in order to see progress. Overall good workout.

Nice to focus solely on the single lifts and go HEAVY 👏🏼

Sophie

My new fav back workout ever! I don’t have all the equipment but this is so easy to use with other machines!

Katie

Jena

Valerie 

PULL DAY (Back & Biceps)

- Lat Pulldown
- Barbell Bent Over Row
- Wide Grip Lat Pulldown
- Cable Seated Row
- Barbell Bicep Curl
- Cable Bicep Curl

- 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

3 x 8

Lat Pulldown

- Stand with your feet about shoulder-width apart
- Grasp the bar a little wider than shoulder width, keeping your forearms pronated (palms facing your shins)
- Hinge forward at the hips while keeping the back straight and knees slightly bent, your body should be bent forward at about a 45 degree angle
- Tighten your glutes and core as you pull your elbows up behind you, bringing the bar toward your hip crease or lower abs
- Keep pulling your elbows behind you and squeeze your shoulder blades together while keeping your back straight
- Lower the bar back to the starting position with control

4 x 10

Barbell Bent Over Row

- 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

4 x 10

Wide Grip Lat Pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

4 x 10

Cable Seated Row

- Stand tall, core braced and holding the bar with an underhand grip
- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower the bar to the starting position with a slow and controlled movement

3 x 10

Barbell/EZ-bar 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

3 x 15

Cable Rope Hammer Curl

W1/D2 PULL DAY (Back & Biceps)

It was great! I can’t wait for tomorrow ☺️

Addie

W1/D1 LEGS (Quad Focused)

For exercises like hip thrusts, I am a beginner, so it would be great to see a video on how to set up the equipment and how to get into the dip to avoid injury

had to substitute the last 2 workouts but was great

W1/D3 LEGS (Hamstring Focused)

Christie

I LOVE THIS APP!!! And I LOVE you even more!!!

Tristyn

W1/D4 PUSH DAY (Chest, Shoulders & Triceps)

Briauna

W1/D5 LEGS (Full Leg Day)

i’m struggling with the step ups but killer

Brittany

W2/D1 LEGS (Quad Focused)

I can feel my arms are gonna be hello tomorrow 😂

W2/D2 PULL DAY (Back & Biceps)

Hammies and glutes are feeling that 💪🏼🔥

Tonight was a struggle. No energy but pushed through with slightly lower weight. 💪🏻

Summerlyn

W2/D3 LEGS (Hamstring Focused)

Kelsie

Katherine

W2/D4 PUSH DAY (Chest, Shoulders & Triceps)

Finished my second week of the program. It’s so easy to follow. I love the history also so I can check my progress. Legs on 🔥

W2/D5 LEGS (Full Leg Day)

Went up in weight this time 😮‍💨🔥🥳

Altwanette

Kathleen

W3/D1 LEGS (Quad Focused)

emily

W3/D2 PULL DAY (Back & Biceps)

always a killer workout! went up in weight & I will feel it tomorrow!

Abby

W3/D3 LEGS (Hamstring Focused)

Sharen

W3/D4 PUSH DAY (Chest, Shoulders & Triceps)

I’be completed 3 weeks of this training and two weeks of following my Macros. I can not believe the physical change I’ve already seen not to mention the energy and sleeping better.

Iveta

This is a monster. I’m a dead person now

Ashley

W3/D5 LEGS (Full Leg Day)

Cassie

Tierra

Lauren

W4/D1 LEGS (Quad Focused)

Mariana

W4/D2 PULL DAY (Back & Biceps)

Would love a video that tells us how to do a proper deadlift! This is a new exercise for me and I always end up hurting myself. Would love to hear step by step!

Kendall Ladd

Stephanie

W4/D3 LEGS (Hamstring Focused)

Bree

W4/D4 PUSH DAY (Chest, Shoulders & Triceps)

Zimms

Amazing !! I love how I feel myself getting stronger 🤍👏🏽

Cassidy

W4/D5 LEGS (Full Leg Day)

Jamie Johnson

Loved the switch up of the workout. Really felt a burn w this one.

Last week when I recorded all of my week 5 exercises and weights, I went to reopen it today and all of my weights from last week were gone so I cannot compare them. 😭

Shianne West

W5/D1 LEGS (Quad Focused)

Holy cow. What a great workout. My arms are shaking

Margaret

Love the change up on the programming— I feel so much stronger!

W5/D2 PULL DAY (Back & Biceps)

Timberlen

These workouts give me a run for my money 🥵

Julia

Alanna

W5/D3 LEGS (Hamstring Focused)

My muscles always leave the gym feeling worked 🔥

Melissa

Morgan Lovins

W5/D4 PUSH DAY (Chest, Shoulders & Triceps)

Clara

Hope

W5/D5 LEGS (Full Leg Day)

Jenna Butler

W6/D1 LEGS (Quad Focused)

took a little break & it felt soooo good to be back

W6/D2 PULL DAY (Back & Biceps)

This was probably the hardest one I’ve done yet🥵🔥

Have absolutely loved this program. I’m comfortable with the exercises because they are vary straight forward. 2 more weeks!

Riley and Corynn

Emma

W6/D3 LEGS (Hamstring Focused)

Definitely lifting heavier quite proud of myself 🥰

W6/D4 PUSH DAY (Chest, Shoulders & Triceps)

sam wells

W6/D5 LEGS (Full Leg Day)

went up in weight on a few lifts! feeling stronger 💪🏼

laura

W7/D1 LEGS (Quad Focused)

Bailey

Carly

W7/D2 PULL DAY (Back & Biceps)

Laura

Odalia

Hell yeah, this one is by far my favorite 😍🔥💀

Ashlee

W7/D3 LEGS (Hamstring Focused)

W7/D4 PUSH DAY (Chest, Shoulders & Triceps)

Left the gym shaking after that one. Had to strip my sweatshirt off the first minute in. 🔥

Peggy

legs are shaking walking out the gym 🥲

W7/D5 LEGS (Full Leg Day)

Gonna be hard to walk tomorrow I think. PR by 10 pounds on barbell back squat sits!

W8/D1 LEGS (Quad Focused)

Arms shaking, and for some reason this one makes me sweat hard 😅

I’m feeling so strong I’m exited for 3.0!!!!

Samantha Fisher

W8/D2 PULL DAY (Back & Biceps)

Sarah Frandsen

W8/D3 LEGS (Hamstring Focused)

Larinda

Carrie

W8/D4 PUSH DAY (Chest, Shoulders & Triceps)

This program was amazing! Can't thank you enough!

I started on single leg leg press with 0. Yep, 0 weight. Now I lift 40 on the single leg. 
I also started on leg press sumo with 40 now I lift 160kilos it’s massive change I’m quite happy. Thank you! Can’t wait to start the 3.0 now!

W1/D2 PULL DAY (Back & Biceps)

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