Name: Playbook - Erin Killeen - W4/D4 BACK/BICEPS
Uploaded: 2023-04-17T03:50:01.331Z
Duration: 60 min
Description: W4/D4 BACK/BICEPS

Jessie

Devon

Kayla

Denise

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

W4/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

Cheryl

W2/D1 HAMSTRINGS/GLUTES

MY FAVORITE DAY, shoulders and arms 😎💪🏽

Helena

Sahiba

W2/D2 SHOULDERS/ARMS

W2/D3 QUADS/GLUTES

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

Brooke

Ellen

W2/D4 BACK/BICEPS

Emily

W2/D5 FULL BODY

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

W4/D5 FULL BODY

Liza

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

Carrie

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 ✅

W4/D4 BACK/BICEPS

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