Name: Playbook - Erin Killeen - W6/D2 PULL DAY (Back & Biceps)
Uploaded: 2023-04-17T03:50:01.298Z
Duration: 60 min
Description: W6/D2 PULL DAY (Back & Biceps)

took a little break & it felt soooo good to be back

emily

Timberlen

Morgan Lovins

Hope

Why am I sweating so damn much? 😅 love it! Hard work for sure

Ashlee

Carly

Really great workout! Would love it if you also could put in what weight you use next to the box where you mark your set. So you can compare and track your progress ☺️

Isabelle

Definitely a little confusing at first, but I would love to be able to track my weights for each set so I can work on strength and progressive overload. Otherwise, I love it and I love the transform program! 🤍

Carrie S

PULL DAY (Back & Biceps)

- Lat Pulldown
- Barbell Pendlay Row
- High Cable Row
- Dumbbell Single Arm Row
- Dumbbell Hammer Curl
- Dumbbell Concentration Curl

- 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

4 x 10

Lat Pulldown

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

4 x 8

Barbell Pendlay 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

4 x 10

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

4 x 8 each side

Dumbbell Single Arm Row

- 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

4 x 10

Dumbbell Hammer Curl

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

3 x 10 each side

Dumbbell Concentration Curl

W6/D2 PULL DAY (Back & Biceps)

Kennidy Keiley

Mary

Amazing workout! My legs were shaking at the end and I loved it!

Chelsea

W1/D1 LEGS (Quad Focused)

Great work out! So far so good for 1st day!

Brooke

Kaitlin

W1/D2 PULL DAY (Back & Biceps)

Say a pray for my ass bc this b just died

Tiffany

2.0 is my favorite one. I’ve completed them all but I came back to this one because I love it.

Christie

W1/D3 LEGS (Hamstring Focused)

brianna

Probably won’t be able to lift anything for the next 24 hours 🔥🔥💀💀

Shelby

W1/D4 PUSH DAY (Chest, Shoulders & Triceps)

Ellie Voepel

Literally crawling out of the gym😂 but I feel strong!

W1/D5 LEGS (Full Leg Day)

Kayla Agdeppa

Darcy

W2/D1 LEGS (Quad Focused)

Two different lat pull down variations with the set amounts felt a little excessive but great pump!

Song

My arms were shaking by the end! So good!

Bree

mackenzie

W2/D2 PULL DAY (Back & Biceps)

Rachel

Hard to sit down when your 🍑 is on 🔥

W2/D3 LEGS (Hamstring Focused)

Dana Jo

Hannah

W2/D4 PUSH DAY (Chest, Shoulders & Triceps)

Meghan

Finished my second week of the program. It’s so easy to follow. I love the history also so I can check my progress. Legs on 🔥

W2/D5 LEGS (Full Leg Day)

These leg days MURDER me ugh thanks love u

Yeah imma be unable to walk tomorrow. 🥵🥵🥵🥵🥵

W3/D1 LEGS (Quad Focused)

Shae

W3/D2 PULL DAY (Back & Biceps)

Feel like could have a couple exercises with heavier sets vs so many. Great lift though!

W3/D3 LEGS (Hamstring Focused)

Brittany

Sharen

W3/D4 PUSH DAY (Chest, Shoulders & Triceps)

I’be completed 3 weeks of this training and two weeks of following my Macros. I can not believe the physical change I’ve already seen not to mention the energy and sleeping better.

Iveta

This is a monster. I’m a dead person now

Ashley

W3/D5 LEGS (Full Leg Day)

Cassie

Tierra

W4/D1 LEGS (Quad Focused)

Mariana

W4/D2 PULL DAY (Back & Biceps)

Would love a video that tells us how to do a proper deadlift! This is a new exercise for me and I always end up hurting myself. Would love to hear step by step!

Kendall Ladd

Beth

Stephanie

W4/D3 LEGS (Hamstring Focused)

W4/D4 PUSH DAY (Chest, Shoulders & Triceps)

Zimms

W4/D5 LEGS (Full Leg Day)

Increasing the weight this week! Feeling gooood

Jamie Johnson

Loved the switch up of the workout. Really felt a burn w this one.

Altwanette

W5/D1 LEGS (Quad Focused)

Summerlyn

Holy cow. What a great workout. My arms are shaking

Margaret

W5/D2 PULL DAY (Back & Biceps)

These workouts give me a run for my money 🥵

Julia

W5/D3 LEGS (Hamstring Focused)

My muscles always leave the gym feeling worked 🔥

Melissa

W5/D4 PUSH DAY (Chest, Shoulders & Triceps)

Clara

W5/D5 LEGS (Full Leg Day)

W6/D1 LEGS (Quad Focused)

Randi

This was probably the hardest one I’ve done yet🥵🔥

Have absolutely loved this program. I’m comfortable with the exercises because they are vary straight forward. 2 more weeks!

Corynn

W6/D3 LEGS (Hamstring Focused)

Definitely lifting heavier quite proud of myself 🥰

W6/D4 PUSH DAY (Chest, Shoulders & Triceps)

sam wells

W6/D5 LEGS (Full Leg Day)

went up in weight on a few lifts! feeling stronger 💪🏼

laura

W7/D1 LEGS (Quad Focused)

Bailey

W7/D2 PULL DAY (Back & Biceps)

Laura

Odalia

Hell yeah, this one is by far my favorite 😍🔥💀

W7/D3 LEGS (Hamstring Focused)

W7/D4 PUSH DAY (Chest, Shoulders & Triceps)

Left the gym shaking after that one. Had to strip my sweatshirt off the first minute in. 🔥

Peggy

legs are shaking walking out the gym 🥲

W7/D5 LEGS (Full Leg Day)

Gonna be hard to walk tomorrow I think. PR by 10 pounds on barbell back squat sits!

W8/D1 LEGS (Quad Focused)

Arms shaking, and for some reason this one makes me sweat hard 😅

I’m feeling so strong I’m exited for 3.0!!!!

W8/D2 PULL DAY (Back & Biceps)

Sarah Frandsen

W8/D3 LEGS (Hamstring Focused)

Larinda

Carrie

W8/D4 PUSH DAY (Chest, Shoulders & Triceps)

This program was amazing! Can't thank you enough!

Jenna

I started on single leg leg press with 0. Yep, 0 weight. Now I lift 40 on the single leg. 
I also started on leg press sumo with 40 now I lift 160kilos it’s massive change I’m quite happy. Thank you! Can’t wait to start the 3.0 now!

W6/D2 PULL DAY (Back & Biceps)

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