Name: Playbook - Erin Killeen - W7/D2 PULL DAY (Back & Biceps)
Uploaded: 2023-04-17T03:50:01.321Z
Duration: 60 min
Description: W7/D2 PULL DAY (Back & Biceps)

Bethani

Bailey

Carly

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

W7/D2 PULL DAY (Back & Biceps)

It was great! I can’t wait for tomorrow ☺️

Morrie

Addie

Amanda

W1/D1 LEGS (Quad Focused)

Perfect! I am loving these workouts so far.

Shae

W1/D2 PULL DAY (Back & Biceps)

For exercises like hip thrusts, I am a beginner, so it would be great to see a video on how to set up the equipment and how to get into the dip to avoid injury

Victoria

had to substitute the last 2 workouts but was great

mack

W1/D3 LEGS (Hamstring Focused)

Christie

Hannah

I LOVE THIS APP!!! And I LOVE you even more!!!

Tristyn

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

Meghan

Briauna

W1/D5 LEGS (Full Leg Day)

i’m struggling with the step ups but killer

Brittany

W2/D1 LEGS (Quad Focused)

I can feel my arms are gonna be hello tomorrow 😂

W2/D2 PULL DAY (Back & Biceps)

Hammies and glutes are feeling that 💪🏼🔥

Tonight was a struggle. No energy but pushed through with slightly lower weight. 💪🏻

Summerlyn

W2/D3 LEGS (Hamstring Focused)

Kelsie

Katherine

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

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)

Went up in weight this time 😮‍💨🔥🥳

Altwanette

Kathleen

W3/D1 LEGS (Quad Focused)

emily

W3/D2 PULL DAY (Back & Biceps)

always a killer workout! went up in weight & I will feel it tomorrow!

Abby

W3/D3 LEGS (Hamstring Focused)

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

Lauren

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

Stephanie

W4/D3 LEGS (Hamstring Focused)

Bree

Rachel

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

Zimms

Amazing !! I love how I feel myself getting stronger 🤍👏🏽

Cassidy

W4/D5 LEGS (Full Leg Day)

Jamie Johnson

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

Last week when I recorded all of my week 5 exercises and weights, I went to reopen it today and all of my weights from last week were gone so I cannot compare them. 😭

Shianne West

W5/D1 LEGS (Quad Focused)

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

Margaret

Love the change up on the programming— I feel so much stronger!

W5/D2 PULL DAY (Back & Biceps)

Timberlen

These workouts give me a run for my money 🥵

Julia

Alanna

W5/D3 LEGS (Hamstring Focused)

My muscles always leave the gym feeling worked 🔥

Melissa

Morgan Lovins

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

Clara

Hope

W5/D5 LEGS (Full Leg Day)

Jenna Butler

W6/D1 LEGS (Quad Focused)

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

W6/D2 PULL DAY (Back & Biceps)

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!

Riley and Corynn

Emma

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)

Laura

Odalia

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

Ashlee

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!!!!

Samantha Fisher

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!

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!

W7/D2 PULL DAY (Back & Biceps)

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