Name: Playbook - Erin Killeen - W2/D2 PULL DAY (Back & Biceps)
Uploaded: 2023-04-17T03:50:01.205Z
Duration: 60 min
Description: W2/D2 PULL DAY (Back & Biceps)

mack

I can feel my arms are gonna be hello tomorrow 😂

Briauna

Meghan

Hannah

Fast and extremely effective workout! Best thing is I can do everything at my home gym!

Lexi

emily

Abby

This definitely goes by faster than the leg days!

Sarah

Abbey

Always feel like I get done with this workout so fast!

Kendall Ladd

Erica

Allie

Carmen

Kathleen

Morgan

Breanna

Erin takes the guess work out of the equation for me. I know that I can show up and get a killer work out every time.

Jess

Love love your workouts! 🔥🔥🔥🔥

Jessica

The workouts are the perfect amount of intensity. For the first time in a while, I feel like I’m training to my full potential.

Alyssa

Rylee

Bree

Ashlee

Send help and prayers to my traps and bat wings 😭 just got my ass whooped

Mindy

Lani

Reyna

always love a good back/bicep day 💪🏽😍

brianna

I love the video feature! Keeps me motivated and my form in check

Caroline

Rachel

My arms are so shaky after this the pump is real 🙌🏻

Lauryn

So so so good! My muscles are screaming! 😂💪🏻

Still working to find a good flow with pull day but I am feeling it still!

Samantha Fisher

Janelle

Claire

Alia

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

W2/D2 PULL DAY (Back & Biceps)

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

Morrie

Addie

Amanda

W1/D1 LEGS (Quad Focused)

Perfect! I am loving these workouts so far.

Shae

W1/D2 PULL DAY (Back & Biceps)

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

Victoria

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)

W1/D5 LEGS (Full Leg Day)

i’m struggling with the step ups but killer

Brittany

W2/D1 LEGS (Quad Focused)

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/D2 PULL DAY (Back & Biceps)

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