Name: Playbook - Erin Killeen - W8/D4 UPPER BODY (Back & Biceps)
Uploaded: 2023-04-17T03:50:01.469Z
Duration: 60 min
Description: W8/D4 UPPER BODY (Back & Biceps)

I love your programs and how it has changed my body!

Erika

UPPER BODY (Back & Biceps)

- Barbell Deficit Deadlift
- Reverse Grip Lat Pulldown
- Barbell Bent Over Row
- High Cable Row
- Seated Single Arm Cable Row
- EZ Bar Preacher Curl
- Dumbbell Hammer 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

3 x 10

Barbell Deficit Deadlift

- 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

3 x 10

Reverse Grip 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

3 x 10-12

Barbell Bent Over 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

3 x 12-15

High Cable Row

- 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

3 x 10 each side

Seated Single Arm Cable Row

- 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

3 x 10

Barbell/EZ-bar Preacher Curl

- 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

3 x 12-15

Dumbbell Hammer Curl

W8/D4 UPPER BODY (Back & Biceps)

Libby

Yliana

Diana

W1/D1 LEGS (Hamstring Focused)

Sayde

Sandy

W1/D2 UPPER BODY (Shoulders & Arms)

Christie

Meghan

Delaney

W1/D3 LEGS (Quad Focused)

Amanda

Lindsay

Starting this to end my 2024. Stay strong

W1/D4 UPPER BODY (Back & Biceps)

Katie

Elaine

Rachael

W1/D5 SHOULDERS & GLUTES

Beth

Those glutes are burning and my legs are weak 🔥

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

W2/D1 LEGS (Hamstring Focused)

Yep… I’m in love 😍 I LOVE THIS WORKOUT!!!!

Ashlee

💪🏼 deloading this week, AND still feeling strong!

Brittny

Courtney

W2/D2 UPPER BODY (Shoulders & Arms)

Jillian

Timberlen

W2/D3 LEGS (Quad Focused)

Alex

Getting slightly repetitive, but still enjoy!

Kassy

W2/D4 UPPER BODY (Back & Biceps)

Chloe

Went heavier on this one and got humbled 🫠

Alyssa Taliaferro

W2/D5 SHOULDERS & GLUTES

Love it but I want to see substitutions for the good morning please.

Mariana

W3/D1 LEGS (Hamstring Focused)

Stacy

W3/D2 UPPER BODY (Shoulders & Arms)

Great! Easy to understand the moves and really creating results.

W3/D3 LEGS (Quad Focused)

The pump is immaculate after this one. 😮‍💨🔥

W3/D4 UPPER BODY (Back & Biceps)

Morgan Lovins

Jenna

W3/D5 SHOULDERS & GLUTES

Why did that burn so bad. Heart is racing like I did HIIT

Peggy

Erin

W4/D1 LEGS (Hamstring Focused)

Upper body pump was crazy! Felt strong this week 💪

Sophie

W4/D2 UPPER BODY (Shoulders & Arms)

My legs are on fire. It got my heart rate up too.

4 weeks in and the hip thrusts in this workout still kill me 😮‍💨😮‍💨

Brittany

W4/D3 LEGS (Quad Focused)

W4/D4 UPPER BODY (Back & Biceps)

Jessica

Carrie

W4/D5 SHOULDERS & GLUTES

Starting the last four weeks over again because deployment is not gentle on my schedule.

Laura

That first 4x3 was really fun. Feeling stronger as I get through the program. So good.

Rachel

W5/D1 LEGS (Hamstring Focused)

Finally have the weight/rep tracker! Looooove!

Ashlie

W5/D2 UPPER BODY (Shoulders & Arms)

I can’t feel my legs in the best of ways

Kennedy

This one is the best leg workout I’ve had in a LONG time!!!

Danielle

W5/D3 LEGS (Quad Focused)

Love feeling different muscle groups activating. Enjoyed this rotation of lifts

Leah

Really enjoyed this setup. Bicep killer at the end.

W5/D4 UPPER BODY (Back & Biceps)

SO LONG!! Prepare for over an hour for this workout.

Kendall Ladd

The 30 reps of hip thrusts to start - killer!

W5/D5 SHOULDERS & GLUTES

W6/D1 LEGS (Hamstring Focused)

I like this one. Short & sweet but very targeted.

The workout I never knew I needed.. insane pump 🥵😮‍💨

W6/D2 UPPER BODY (Shoulders & Arms)

Today felt soo good and so focused and strong

W6/D3 LEGS (Quad Focused)

W6/D4 UPPER BODY (Back & Biceps)

Great workout. My arms are tired 🤎🔥

W6/D5 SHOULDERS & GLUTES

W7/D1 LEGS (Hamstring Focused)

W7/D2 UPPER BODY (Shoulders & Arms)

Selena Gonzales

W7/D3 LEGS (Quad Focused)

Struggled getting that last hammer curl 🔥

W7/D4 UPPER BODY (Back & Biceps)

W7/D5 SHOULDERS & GLUTES

W8/D1 LEGS (Hamstring Focused)

Chelsea

W8/D2 UPPER BODY (Shoulders & Arms)

For 1 hour I hate Erin and then after I worship her

W8/D3 LEGS (Quad Focused)

I was drenched after this. This whooped my lil booty 😭🔥

W8/D4 UPPER BODY (Back & Biceps)

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