Name: Playbook - Erin Killeen - W6/D4 BACK/BICEPS
Uploaded: 2023-04-17T03:50:01.416Z
Duration: 60 min
Description: W6/D4 BACK/BICEPS

Kayla

Denise

Ashlee

BACK/BICEPS

- Deficit Barbell Deadlift
- Wide Grip Lat Pulldown
- Cable Row
- Single Arm Cable Lat Pulldown
- Barbell Row
- Dumbbell Hammer Curl
- Ez Bar Preacher Curl

- Approach the bar so that it is centered over your elevated feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Barbell Deficit Deadlift

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your lats 
- Pause at contraction and return to starting position with control

Wide Grip 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

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

Half Kneeling Single Arm Lat Pulldown

- Stand with your feet about shoulder-width apart
- Grasp the bar a little wider than shoulder width, keeping your forearms pronated (palms facing your shins)
- Hinge forward at the hips while keeping the back straight and knees slightly bent, your body should be bent forward at about a 45 degree angle
- Tighten your glutes and core as you pull your elbows up behind you, bringing the bar toward your hip crease or lower abs
- Keep pulling your elbows behind you and squeeze your shoulder blades together while keeping your back straight
- Lower the bar back to the starting position with control

Barbell Bent Over 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

Dumbbell Hammer Curl

- Sit on the preacher bench and grip the EZ bar with your hands shoulder width apart using an underhand (palms facing up) grip
- Keeping your back straight and eyes facing forward, take the weight off the rack so that you're supporting it with your arms slightly bent
- Slowly curl the weight up until your forearms are at a right angle to the floor
- Squeeze the bicep at the top of the movement, and then slowly lower it back to the starting position

Barbell/EZ-bar Preacher Curl

W6/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

Jessie

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

Devon

W4/D4 BACK/BICEPS

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

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 ✅

W6/D4 BACK/BICEPS

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