Name: Playbook - Erin Killeen - W1/D4 BACK/BICEPS
Uploaded: 2023-04-17T03:50:01.227Z
Duration: 60 min
Description: W1/D4 BACK/BICEPS

arms & back are my ABSOLUTE FAVORITE. i feel stronger already

brianna

Samantha

emily

Jamie Johnson

Micayla

Barb

Erika

Terri-Lynn

Cheryl

Brittany

Amy Yeary

Manigee

Sarah

Rayla

Morgan

Kayla

Denise

Kimberley

Nourhan

Starting over from 0-45 LBS and going up every week slowly focusing on form and good posture. I also am adding 30 minutes of cardio and a 30-45 minute mobility/ flexibility warm up

Matthew

Starting over from 0-45 LBS and going up every week slowly focusing on form and good posture. I also am adding 30 minutes of cardio and a 30-45 minute mobility/ flexibility warm up.

Carrie

Ashlee

Anna

- Rack Pulls
- Lat Pulldown
- Machine Neutral Grip Row
- High Cable Row
- Single Arm Dumbbell Row
- Dumbbell Bicep Curl
- Cable Curl

- 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

W1/D4 BACK/BICEPS

good workout! i haven’t worked out in SO long, and this was a great intro back into it

I thought it was great! No too difficult of workouts and something great to get me back at it 😎

Allyson

First day was a killer, felt so good to see my potential tho!

Tabby

W1/D1 HAMSTRINGS/GLUTES

Rachel

Anika

W1/D2 SHOULDERS/ARMS

still a little sore from two days ago, but we busted it out! 💪🏽

It didn’t feel like it was too quad focused but I still loved it

Gabriela Rodriguez

Feeling strong and WOW I have never trained to almost failure like that before!

Elyse

W1/D3 QUADS/GLUTES

Sunni

Great full body workout to get back in the gym after a week off!

Katie

W1/D5 FULL BODY

Great workout that gets your heart racing

Selena Garcia

Kelly

W2/D1 HAMSTRINGS/GLUTES

MY FAVORITE DAY, shoulders and arms 😎💪🏽

Helena

Sahiba

W2/D2 SHOULDERS/ARMS

W2/D3 QUADS/GLUTES

My noodle arms felt every rep and won’t be noodles soon

W1/D4 BACK/BICEPS

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