Name: Playbook - Erin Killeen - W2/D4 UPPER BODY (Back & Biceps)
Uploaded: 2023-04-17T03:50:01.253Z
Duration: 60 min
Description: W2/D4 UPPER BODY (Back & Biceps)

Ashlee

Alex

Getting slightly repetitive, but still enjoy!

Kassy

Been supplementing more arms and chest in with this program and I love it!

Laura

Becoming a favorite for sure. Love feeling the back gains - still very impressed with the programming!

Rachel

Emily

I wish there was a little more variety with the back workouts.

Kimberly

Elaine

Kayla

Missy

Ashley

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

W2/D4 UPPER BODY (Back & Biceps)

Libby

Yliana

Diana

W1/D1 LEGS (Hamstring Focused)

Sayde

Sandy

W1/D2 UPPER BODY (Shoulders & Arms)

Christie

Meghan

Delaney

W1/D3 LEGS (Quad Focused)

Amanda

Lindsay

Starting this to end my 2024. Stay strong

W1/D4 UPPER BODY (Back & Biceps)

Katie

Rachael

W1/D5 SHOULDERS & GLUTES

Beth

Those glutes are burning and my legs are weak 🔥

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

W2/D1 LEGS (Hamstring Focused)

Yep… I’m in love 😍 I LOVE THIS WORKOUT!!!!

💪🏼 deloading this week, AND still feeling strong!

Brittny

Courtney

W2/D2 UPPER BODY (Shoulders & Arms)

Jillian

Timberlen

W2/D3 LEGS (Quad Focused)

Chloe

Went heavier on this one and got humbled 🫠

Alyssa Taliaferro

W2/D5 SHOULDERS & GLUTES

Love it but I want to see substitutions for the good morning please.

Mariana

W3/D1 LEGS (Hamstring Focused)

Stacy

W3/D2 UPPER BODY (Shoulders & Arms)

Great! Easy to understand the moves and really creating results.

W3/D3 LEGS (Quad Focused)

The pump is immaculate after this one. 😮‍💨🔥

W3/D4 UPPER BODY (Back & Biceps)

Morgan Lovins

Jenna

W3/D5 SHOULDERS & GLUTES

Why did that burn so bad. Heart is racing like I did HIIT

Peggy

Erin

W4/D1 LEGS (Hamstring Focused)

Upper body pump was crazy! Felt strong this week 💪

Sophie

W4/D2 UPPER BODY (Shoulders & Arms)

My legs are on fire. It got my heart rate up too.

4 weeks in and the hip thrusts in this workout still kill me 😮‍💨😮‍💨

Brittany

W4/D3 LEGS (Quad Focused)

W4/D4 UPPER BODY (Back & Biceps)

Jessica

Carrie

W4/D5 SHOULDERS & GLUTES

Starting the last four weeks over again because deployment is not gentle on my schedule.

That first 4x3 was really fun. Feeling stronger as I get through the program. So good.

W5/D1 LEGS (Hamstring Focused)

Finally have the weight/rep tracker! Looooove!

Ashlie

W5/D2 UPPER BODY (Shoulders & Arms)

I can’t feel my legs in the best of ways

Kennedy

This one is the best leg workout I’ve had in a LONG time!!!

Danielle

W5/D3 LEGS (Quad Focused)

Love feeling different muscle groups activating. Enjoyed this rotation of lifts

Leah

Really enjoyed this setup. Bicep killer at the end.

W5/D4 UPPER BODY (Back & Biceps)

SO LONG!! Prepare for over an hour for this workout.

Kendall Ladd

The 30 reps of hip thrusts to start - killer!

W5/D5 SHOULDERS & GLUTES

W6/D1 LEGS (Hamstring Focused)

I like this one. Short & sweet but very targeted.

The workout I never knew I needed.. insane pump 🥵😮‍💨

W6/D2 UPPER BODY (Shoulders & Arms)

Today felt soo good and so focused and strong

W6/D3 LEGS (Quad Focused)

W6/D4 UPPER BODY (Back & Biceps)

Great workout. My arms are tired 🤎🔥

W6/D5 SHOULDERS & GLUTES

W7/D1 LEGS (Hamstring Focused)

W7/D2 UPPER BODY (Shoulders & Arms)

Selena Gonzales

W7/D3 LEGS (Quad Focused)

Struggled getting that last hammer curl 🔥

W7/D4 UPPER BODY (Back & Biceps)

W7/D5 SHOULDERS & GLUTES

W8/D1 LEGS (Hamstring Focused)

Chelsea

W8/D2 UPPER BODY (Shoulders & Arms)

For 1 hour I hate Erin and then after I worship her

W8/D3 LEGS (Quad Focused)

I love your programs and how it has changed my body!

Erika

W8/D4 UPPER BODY (Back & Biceps)

I was drenched after this. This whooped my lil booty 😭🔥

W2/D4 UPPER BODY (Back & Biceps)

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