Name: Playbook - Erin Killeen - W8/D4 BACK/BICEPS
Uploaded: 2023-05-11T21:35:49.558Z
Duration: 60 min
Description: W8/D4 BACK/BICEPS

Did the dang thing! This is definitely my favorite day 😍

Ashlee

BACK/BICEPS:

- Reverse Grip Lat Pulldown
- Single arm Cable Row
- Single Arm Cable Lat Pulldown
- Barbell Row
- Cable curl
- Preacher curl

- Grab the bar with an underhand 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

Reverse Grip Lat Pulldown

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives back, pulling toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

15 reps each side

Seated Single Arm Cable 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

15 reps each 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

- 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

Cable Rope 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

W8/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

Melissa

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

W4/D4 BACK/BICEPS

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! 🍑

W8/D4 BACK/BICEPS

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