Name: Playbook - Erin Killeen - W2/D4 BACK/BICEPS
Uploaded: 2023-04-17T03:50:01.263Z
Duration: 60 min
Description: W2/D4 BACK/BICEPS

Cheryl

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

Brooke

Ellen

Feeling so good on this second round of challenge

Carrie

My grip strength was weak but I got it done

Kayla

Denise

Liza

Amped up the weight today, feeling strong 💪

Ashlee

- 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

W2/D4 BACK/BICEPS

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

brianna

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

I really like the variety of exercises here. I felt like I had hit a plateau in my current workout routine so it was nice to have guidance on other workouts

Elizabeth

Rachel

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

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

Samantha

emily

W1/D4 BACK/BICEPS

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

Emily

W2/D5 FULL BODY

Jessie

Kalynn

W3/D1 HAMSTRINGS/GLUTES

LOVE LOVE LOVE SHOULDERS AND ARMS 🤘🏽

Thought I wasn’t going to finish, but I did! Thanks!

Manigee

Jessica

W3/D2 SHOULDERS/ARMS

bulgarian split squats… a love/hate relationship😅

Randi

W3/D3 QUADS/GLUTES

Great.. I threw some hill sprints on the treadmill in between sets for a little extra.

Peggy

Becky

W3/D4 BACK/BICEPS

Miranda

W3/D5 FULL BODY

W4/D1 HAMSTRINGS/GLUTES

Great way to start my weekend ✨ thank you 🫶🏼

Courtney

W4/D2 SHOULDERS/ARMS

Saved the worst for last (split squats)… WOOOOOF 🥵🫠

Let’s are shaking as I’m walking out of the gym. Loved that workout🍑🍑

Melanie

Was great for a big group and did it without all the right equipment! Great workout per usual

W4/D3 QUADS/GLUTES

Devon

W4/D4 BACK/BICEPS

W4/D5 FULL BODY

W5/D1 HAMSTRINGS/GLUTES

W5/D2 SHOULDERS/ARMS

Pure torture 💀💀💀 I’ll never be the same person again after dying so many times

W5/D3 QUADS/GLUTES

That was a lot of hard work 😓 got it done!

W5/D4 BACK/BICEPS

W5/D5 SHOULDERS/GLUTES

Angela

W6/D1 HAMSTRINGS/GLUTES

W6/D2 SHOULDERS/ARMS

fighting for my life with this one today 🥵

Meg DeAngelo

W6/D3 QUADS/GLUTES

W6/D4 BACK/BICEPS

Jess

W6/D5 SHOULDERS/GLUTES

Definitely killed my legs w this one 🥹🥳

Altwanette

Loved it and kicked my butt in a great way

W7/D1 HAMSTRINGS/GLUTES

Getting more and more confident and strong 💪

W7/D2 SHOULDERS/ARMS

W7/D3 QUADS/GLUTES

Mexico ain’t ready for these muscles 💪🏼🇲🇽

Mindy

W7/D4 BACK/BICEPS

This one was created with violence 😭😭😭😭😭

W7/D5 SHOULDERS/GLUTES

Taylor

W8/D1 HAMSTRINGS/GLUTES

Mexico ain’t ready for these delts 😩🇲🇽

W8/D2 SHOULDERS/ARMS

Well that was fun… (NOT!) 😭 send prayers for the legs 🦵🚑

W8/D3 QUADS/GLUTES

W8/D4 BACK/BICEPS

Great way to end this challenge! Excited for the next one 😍

Jamie Johnson

Drenched 🥵😤💪🏻 8 weeks DONE ✅

W2/D4 BACK/BICEPS

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