Name: Playbook - Erin Killeen - W4/D4 BACK/BICEPS
Uploaded: 2023-05-11T21:35:49.370Z
Duration: 60 min
Description: W4/D4 BACK/BICEPS

Melissa

Finally getting the hang of it. But still kills me!

Ashlee

BACK/BICEPS:

- Rack Pulls
- Lat Pulldown
- Single Arm Dumbbell Row
- High Cable Row
- Cable Row
- Ez bar curl
- 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

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

- 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

10 reps each side

Dumbbell Single Arm 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

- 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

- 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

Barbell/EZ-bar Bicep Curl

- Hold the dumbbells with your palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells up toward your shoulders 
- Pause at the top then lower under control

Dumbbell Hammer Curl

W4/D4 BACK/BICEPS

Getting back into the routine with this program! Can’t wait to see the results 🔥

Taylor

Day 1 back in the gym. I felt that one 🫠

Brooke

Sierra

W1/D1 HAMSTRINGS/GLUTES

Halley DeHaven

Denise

Stephanie

W1/D2 CHEST/SHOULDERS/TRICEPS

Carlie Whidden

Julia

Shyanna

W1/D3 QUADS/GLUTES

Christie

W1/D4 BACK/BICEPS

Thank you Erin for killing me w every workout 💕

Alyssa Taliaferro

W1/D5 FULL BODY

Altwanette

Briauna

W2/D1 HAMSTRINGS/GLUTES

W2/D2 CHEST/SHOULDERS/TRICEPS

I wanted to vomit once I got to the leg extension 🫨

Paige

Alicia

W2/D3 QUADS/GLUTES

ALLISON SMALL

W2/D4 BACK/BICEPS

Why is this one tougher than I remember 😅 it’s probably my favorite though 🤩

W2/D5 FULL BODY

W3/D1 HAMSTRINGS/GLUTES

Arms were shaking so bad it was hard to swipe the complete button 😂

W3/D2 CHEST/SHOULDERS/TRICEPS

W3/D3 QUADS/GLUTES

I don’t think it’s helping that I’m doing these workouts in the summer and my gym doesn’t have AC at the moment 🥵

Nicole

W3/D4 BACK/BICEPS

W3/D5 FULL BODY

Threw up in my mouth. Guess that’s a good sign right? ❤️

W4/D1 HAMSTRINGS/GLUTES

Carrie

Successful lift I must say 🤍 all of a sudden feeling stronger

W4/D2 CHEST/SHOULDERS/TRICEPS

W4/D3 QUADS/GLUTES

Amazing I’m screaming crying throwing up I’m in love

Erin I’m drenched in sweat. Holy shit girl 😂

W4/D5 FULL BODY

W5/D1 HAMSTRINGS/GLUTES

LET’S GOOOO! That was some good stuff 💪

W5/D2 CHEST/SHOULDERS/TRICEPS

Gabriela Rodriguez

I love this circuit! I’ve completed 2.0 & 3.0. Spring is 🎉🎉🎉

W5/D3 QUADS/GLUTES

I’m like this 🫨 right now. Bicep pumpy is real nice 👍

W5/D4 BACK/BICEPS

Love the change from a full body. The combo ass and shoulder pump is elite

W5/D5 SHOULDERS & GLUTES

Erin

Very hard to make myself finish this one but it was great

Erin. Ouch. I can’t feel my legs girl 😂

W6/D1 HAMSTRINGS/GLUTES

Jenny

W6/D2 CHEST/SHOULDERS/TRICEPS

Felt like it took me forever to finish this 💀

W6/D3 QUADS/GLUTES

Tough 💩… but I got that 💩 done y’all!!

W6/D4 BACK/BICEPS

Well that was tough to get through 💀 I’m the most unwellest of all unwells after that lift

W6/D5 SHOULDERS & GLUTES

Okay, really took my time today with this one, the glutes are definitely gluten! 🍑

W4/D4 BACK/BICEPS

Community

More workouts from Erin Killeen