Name: Playbook - Erin Killeen - W2/D4 UPPER BODY (Back & Biceps)
Uploaded: 2022-12-08T17:37:38.453Z
Duration: 60 min
Description: W2/D4 UPPER BODY (Back & Biceps)

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)

Maddy

W1/D1 LEGS (Hamstring Focused)

Sydney

Leah

Carlie Whidden

W1/D2 UPPER BODY (Shoulders & Arms)

This TESTED me. Quads are feeling weak after that but so good.

Jess

Kaycie

W1/D3 LEGS (Quad Focused)

Jessica

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

Bailee

Meg DeAngelo

W1/D4 UPPER BODY (Back & Biceps)

I forgot to swipe it was great but only too about an hour

Nicole

I feel like I say this every time - but this is my FAVORITE split you’ve done!!!!!!!!🤌🏼💪🏼😤

Carrie Caso

W1/D5 SHOULDERS & GLUTES

Death, dying, disparage….and I love every minute of it😈😈

these leg gains have been insane keep them coming plzzzzzz

Carly

W2/D1 LEGS (Hamstring Focused)

Amazingggg the pump I have is out of this world 🤩

Melissa

W2/D2 UPPER BODY (Shoulders & Arms)

i’m legit walking out of todays session stumbling holy shittttttt

Sarah

Christina

W2/D3 LEGS (Quad Focused)

W2/D5 SHOULDERS & GLUTES

Haylee

W3/D1 LEGS (Hamstring Focused)

Sydney Wetterberg

W3/D2 UPPER BODY (Shoulders & Arms)

Progress is your legs shaking a little less from 3x30 hip thrust 😵‍💫

Kellee

W3/D3 LEGS (Quad Focused)

Love this back day. Hits all the right spots!

It was a fight for my life for energy on this workout today

W3/D4 UPPER BODY (Back & Biceps)

The best glute pump, kills me every time in the best way.

Amelia

W3/D5 SHOULDERS & GLUTES

Went up from 25s to 35s on my dead lifts!!!!

Christy

W4/D1 LEGS (Hamstring Focused)

the lateral raise superset gets me everytime smh

Camri

Had to modify with an overcrowded gym but we did the damn thing

Arms are feeling so
Pumped!! Loved the drop sets!

W4/D2 UPPER BODY (Shoulders & Arms)

Reverse lunges are the bane of my existence

W4/D3 LEGS (Quad Focused)

justin

Loving this back day set up. Seeing good gains!

W4/D4 UPPER BODY (Back & Biceps)

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)

Emma

W5/D2 UPPER BODY (Shoulders & Arms)

Fighting for my life this entire workout 😮‍💨

I was all excited to not have reverse lunges anymore, and then the Bulgarian split squats came in to make me immediately regret that 😅

I’ve lost 4 pounds in these 5 weeks but also have gotten so much stronger. Feeling proud as a 3x c section mama

Kenzie

W5/D3 LEGS (Quad Focused)

Really enjoyed this setup. Bicep killer at the end.

W5/D4 UPPER BODY (Back & Biceps)

I substituted the reverse lunges because those would have sent me over the edge of insanity today. Great workout otherwise!

W2/D4 UPPER BODY (Back & Biceps)

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