Name: Playbook - Erin Killeen - W1/D4 UPPER BODY (Back & Biceps)
Uploaded: 2023-04-17T03:50:01.216Z
Duration: 60 min
Description: W1/D4 UPPER BODY (Back & Biceps)

Bethani

Ashlee

Jillian

Mariana

Wow that was a good work out!!! Nice push with this workout

sam wells

Mahaila

Kayla

Jessica

Loved that one! Wasn’t sure if seated rows were supposed to be on there twice though?

Bailee

Meg DeAngelo

Tori

Carly

justin

It was good but there were two of the same exercises in here. Not sure if that was intentional but doesn’t feel like it!

Caibra

Amazing! my back hasn’t been sore in so long from a workout this was amazing

Baylee

sooo good! my only complaint would be that i wish i could record the weight i use during each set so i can start focusing on progressive overloading!

Melody

no chest or ab workouts in this program. also seems very redundant doing cable rows twice in the same day and also machine rows

Amber

Rachel

Heather

Kelsey

Killer workout had a great pump at the end

Anna Kelly

Elaine

Jaime

Kalynn

225 on rack pulls.. I feel like a beast on this program. 😈🙌🏻

Michelle

quick and to the point. My arms are on fire 🔥🔥

Carrie S

First time trying your workout !!! 🔥🔥🔥

Elvira

So glad this is an app now..these workouts always push my performance!

Lorene

UPPER BODY (Back & Biceps)

- Barbell Rack Pull
- Lat Pulldown
- Machine Neutral Grip Row
- Kneeling Single Arm Cable Lat Pulldown
- Cable Seated Row
- Barbell 21’s
- Cable Rope Hammer 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

4 x12,10,8,6 (increase weight each set)

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

3 x 8-10

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

3 x 10

Machine Neutral Grip Row

- 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

Cable Seated Row

- Get into a half kneeling position, grabbing the handle with your arm extended up toward the high pulley
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lat as you pull
- Extend your arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side

3 x 10 each side

Kneeling Single Arm Cable 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

3 x 10

- Complete 7 bottom half curls
- Complete 7 top half curls
- Complete 7 full range curls
Totaling 21 total reps

2 x 21 (7 bottom range curls, 7 top range curls & 7 full range curls)

Barbell/EZ Bar 21s

- 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

2 x 15

Cable Rope Hammer Curl

W1/D4 UPPER BODY (Back & Biceps)

Yliana

Diana

W1/D1 LEGS (Hamstring Focused)

Good workout, I added some chest in there

How do I get better at strict press? It ends up being a push press which I can control much better and with heavier weights

Rachael

W1/D2 UPPER BODY (Shoulders & Arms)

Zimms

I am 8 weeks postpartum and just starting my fitness journey all over again! This was a great workout. Thank you

Abigail

My whole body was shaking after this leg day. Great mid-week burn!

Olivia Bunch

W1/D3 LEGS (Quad Focused)

Katie

W1/D5 SHOULDERS & GLUTES

Those glutes are burning and my legs are weak 🔥

Christie

Should I start adding in more reps each week? Or does it matter since I’m increasing weight?

W1/D4 UPPER BODY (Back & Biceps)

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