Name: Playbook - Katie Becknell - W1/D4 BACK & BICEPS
Uploaded: 2024-04-23T23:47:50.714Z
Duration: 60 min
Description: W1/D4 BACK & BICEPS

Camille

Elle

Emily

pull ups
single arm rows
lat pull downs
cable seated face pull
bicep curls
reverse cable flies
hammer curls

SET UP:
You can either do assisted or unassisted depending on your level. For assisted you can either use a machine or you can wrap a band around the top bar by the grips and use that to assist you. 

FORM TIPS:
You can choose whatever grip you like, either close grip, underhand, overhand, etc whatever you feel comfortable with! At the beginning of the movement make sure you do essentially a scap pull (pulling your shoulder blades back and down) then drive and pull your elbows down to lift your body up.

Pull Ups

SET UP:
You can use a machine like the one in the video (a chest supported row machine), you could also use a seared cable machine with a single handle attached or you could also use a single dumbbell and a bench! Lots of different options for this one!

FORM TIPS:
Grab the handle or dumbbell, pull your shoulder blade back and down, then row the dumbbell towards you. For the machine rows just pull straight back towards your side, with the dumbbell row you dont want to row it directly up where the dumbbell ends up in your elbow, you want to pull it back more toward your hip. Also DO NOT use momentum to pull the dumbbell up, your entire torso and legs should remain stable during the entire movement, only your working arm should be moving.

WEIGHT:
Start with a moderate weight then increase the weight by 2.5-5 lbs each set.

REP RANGE: 6-8
If you get 8 reps, more up in weight
If you get 7 reps, stay at the same weight
If you get 6 reps or less, move down in weight

Single Arm Row

SET UP:
Find the cable lat pull down machine. Its a machine with the cable attachment at the top and a seat with pads to hold your legs down. 

First, sit on the seat facing towards the machine and adjust the pads so that there isnt any space between the top of your thighs and the pads to make sure you will be stable during the exercise. And since we did a wide grip standard pull up, choose a close grip attachment that’s anywhere at or narrower than shoulder width apart. 

FORM TIPS:
Grab short grip attachment and pull the bar down and slide your legs into the seat. 

Pull your shoulder blades back and down and drive your elbows down towards your sides. Your torso should be slightly leaned back so you can pull the bar down past your face and to the top of your chest. 

WEIGHT:
Increase the weight by 2.5-5 lbs each set.

REP RANGE: 6-8
If you get 8 reps, more up in weight
If you get 7 reps, stay at the same weight
If you get 6 reps or less, move down in weight

Lat Pulldown

SET UP:
Find a cable machine and a rope attachment. Make sure the cable machine is at the highest position

FORM TIPS:
Grab the handles of the attachment with your palms facing inward. Then step back with one leg and sit down. 

You’ll want to lean back slightly so that your torso is about 45 degrees back. Then pull the attachment to your face right next to your ears, squeezing your back as you push your elbows out to the side. 

WEIGHT:
Increase the weight by 2.5-5 lbs each set. 

REP RANGE: 8-10
If you get 10 reps, more up in weight
If you get 9 reps, stay at the same weight
If you get 8 reps or less, move down in weight

Cable Seated Face Pull

SET UP:
Grab a lightweight EZ bar and find an open space ideally with a mirror in front and to the side of you to see your form. 

FORM TIPS:
The grip for these is going to be a supinated grip meaning your palms are going to be facing up towards you. Your arms should be fully extended then curl the weights up squeezing your biceps. You dont want to bring the weights fully up to where your for arms are perpendicular to the floor. You want to stop just shy of the top to keep constant tension on the biceps! Your upper arm (from your elbow to your shoulder) SHOULD NOT MOVE during the entirety of the curl, it should be stuck to your sides and having the forearms do all the moving.

WEIGHT:
Increase the weight by 2.5-5 lbs each set. 

REP RANGE: 8-10
If you get 10 reps, more up in weight
If you get 9 reps, stay at the same weight
If you get 8 reps or less, move down in weight

EZ Bar Bicep Curl

SUPERSET 1

SET UP:
Find a cable machine that has two cable heads, usually your gym will either have a large cable machine with free cables, lat pull-down cables, and seated cables all in one or (like shown in the video) a cable machine with two arms that can be adjusted in to many different heights and widths

For the first cable machine described set the height on both cables to slightly above your head. For the second machine, first make sure the width is wide enough, ideally 45 degrees out from the machine and again the height should be slightly above your head. 

You wont need any attachments for this and how I typically hold the cable is on the ball like end of the cable. So at the very end there will be a carabiner where you clip on the attachments, right below the clip will usually be a black ball looking thing. Ill grab onto that for this exercise. To do that Ill usually with the opposite hand, hook my finger into the carabiner and pull the cable out slightly so I can grab onto the ball with the other hand and repeat for the other side. 

FORM TIPS:
Once you grab the cables, step back so that you can extend your arms straight out in front of you and your hands are in line with the cable machines on either side. Pull your shoulders back and down then pull the cables away from the center until your extended arms are out to your sides. Keep your arms almost straight with a slight bend at the elbow.

WEIGHT:
Increase the weight by 2.5-5 lbs each set. 

REP RANGE: 12-15
If you get 15 reps, more up in weight
If you get 13-14 reps, stay at the same weight
If you get 12 reps or less, move down in weight

Cable Reverse Fly

SET UP:
Grab two dumbbells and find an open space ideally with a mirror in front and to the side of you to see your form. 

FORM TIPS:
The grip for these is going to be a neutral grip meaning your palms are going to be facing inward towards each other. Your arms should be fully extended then curl the weights up squeezing your biceps. You dont want to bring the weights fully up to where your for arms are perpendicular to the floor. You want to stop just shy of the top to keep constant tension on the biceps! Your upper arm (from your elbow to your shoulder) SHOULD NOT MOVE during the entirety of the curl, it should be stuck to your sides and having the forearms do all the moving. 

WEIGHT:
Increase by 2.5-5 lbs per set.

REP RANGE: 12-15
If you get 15 reps, more up in weight
If you get 13-14 reps, stay at the same weight
If you get 12 reps or less, move down in weight

Dumbbell Hammer Curl

SUPERSET 2

W1/D4 BACK & BICEPS

so tough! hated it while it was happening, loved it after though!

Claire

Hannah

amazing burn! especially with the glute hyperextensions

W1/D1 LEG DAY 1

i don’t think i’ve ever pushed myself so hard on arm day!! i loved this workout!

Jaiya

W1/D2 CHEST, SHOULDERS & TRICEPS

Amanda

It was great! My only suggestion would maybe be having an alternative workout for the split squat because some people may not have access to a smith machine. My alternative was using resistance bands to support the bar in place! 😊

Bailey Taylor

W1/D3 LEG DAY 2

Lobna

Paula

W1/D5 LEG DAY 3

i cannot do the hyper extensions so it would be nice to have an alternative

Ashley

W2/D1 LEG DAY 1

W2/D2 CHEST, SHOULDERS & TRICEPS

W2/D3 LEG DAY 2

W2/D4 BACK & BICEPS

more options. some exercises the machines and pieces are so far from each other, and i have lower back pain so some are hard to do

W1/D4 BACK & BICEPS

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