Name: Playbook - Erin Killeen - W4/D4 UPPER BODY (Back & Biceps)
Uploaded: 2023-04-17T03:50:01.326Z
Duration: 60 min
Description: W4/D4 UPPER BODY (Back & Biceps)

Ashlee

Peggy

Courtney

Alyssa Taliaferro

justin

Loving this back day set up. Seeing good gains!

Rachel

Christy

I absolutely love this program and the app. Having my workouts already planned for me has made me grow SO much. I have gone up in weight on basically everything

Katie

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

W4/D4 UPPER BODY (Back & Biceps)

Yliana

Diana

Kelsey

W1/D1 LEGS (Hamstring Focused)

Elaine

Good workout, I added some chest in there

How do I get better at strict press? It ends up being a push press which I can control much better and with heavier weights

Rachael

W1/D2 UPPER BODY (Shoulders & Arms)

Zimms

I am 8 weeks postpartum and just starting my fitness journey all over again! This was a great workout. Thank you

Abigail

My whole body was shaking after this leg day. Great mid-week burn!

Olivia Bunch

W1/D3 LEGS (Quad Focused)

Bethani

Jillian

W1/D4 UPPER BODY (Back & Biceps)

W1/D5 SHOULDERS & GLUTES

Those glutes are burning and my legs are weak 🔥

Christie

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

W4/D4 UPPER BODY (Back & Biceps)

Community

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