Name: Playbook - Katie Becknell - W1/D4 Back & Biceps
Uploaded: 2024-04-23T23:47:50.715Z
Duration: 60 min
Description: W1/D4 Back & Biceps

Emily

Kicked my butt. Regretting that today is a hair wash day after this

Irina

LOVED! With the mind to muscle connections I felt such a great tension! My muscles are sure to be swore tomorrow but they will be 👏🏻GROWING👏🏻

Sarah Mac

so sweaty! feel so good about myself already!

emma

Daysha

Keiona

kind of a short workout but still gave me an amazing pump🥵

kristen

Abigail

Amelia

4x8 barbell overhand row
4x8 lat pull down

SUPERSET:
3x10 cable seated row
3x10 dumbbell bicep curl

SUPERSET:
3x10 cable high row
3x10 dumbbell hammer curl

SET UP:
Find an open squat rack or free barbell. You can also use dumbbells or an EZ bar if you cannot lift the barbell itself (45 lbs). 

I would recommend using the racks of the squat rack to load and unload weights and rack and unrack the barbell to make it easier for yourself. But you can also use the ground if you dont have access to a rack!

FORM TIPS:
Grab the barbell with your palms facing downward, you will be using an OVERHAND grip for this row. Hands should be about shoulder width apart. 

Unrack the barbell, or deadlift it off the ground, and take a step back from the rack. Pull your shoulder blades back and down and hinge at the hips about 45 degrees, should have a slight bend in the knees. This will be your starting position. 

From here, drive your elbows back and squeeze your shoulder blades together. Your elbows SHOULD NOT flare out to the sides, they should move directly back and stay tucked to your body. At the top of the movement, your hands should be right around the middle of your stomach. 

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set. You can also use dumbbells if you cannot lift the bar yet!

Barbell Overhand 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 make sure the cable attachment is the long bar attachment. 

FORM TIPS:
Grab the long bar attachment just outside of where the bar bends on each side. 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 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Lat Pulldown

SET UP:
Find the v shaped, semi wide cable attachment, when holding this attachment, your arms will be about shoulder width apart. I dont want you to use an attachment that is too narrow for this exercise (in our circle chat feel free to ask about attachments and I can send you guys pictures of the ones Im talking about!). Then find the seated row machine, this machine has more of a bench attached to it with the cable at about the same level as the seat and a pad to place your feet on. 

FORM TIPS:
Sit on the bench close enough for you to reach the cable attachment, grab the attachment with your palms facing inward, and place one foot on the elevated pad. Using your planted leg, push back until your arms are fully straight with some tension on the cable and place your other foot on the pad as well. You should have a slight bend in your knees

Your starting position for this movement will be slightly leaned forward with your arms fully extended. Similar to the bent over row, drive your elbows straight back and squeeze your shoulder blades together. During the pulling movement, your torso can move from being slightly leaned forward to straight up BUT I dont want you to lean BACK at all. Pull until the cable attachment is right next to your sides then slowly release back to the starting position.

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Cable Seated Row

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 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 by 2.5-5 lbs per set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Bicep Curl

SUPERSET (Seated Row & Bicep Curl)

SET UP:
Find a cable machine and a wide grip straight bar attachment. There are a few different types of these attachments, my gym has the MAG bar grips so I use the medium sized one but you can also use the one that is a bar with two handles on the outside. 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 kneel down, it doesnt matter which leg is kneeling and if you need to you can put a mat or pad underneath the back knee for comfort. 

You’ll want to lean forward so that your torso and arms are in a straight line with the cable. Then pull the attachment to your chest, slightly leaning back to upright in order to do so. Pull until the attachment reaches your chest then return to the starting position. 

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Cable High Row

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. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Hammer Curl

SUPERSET (High Row & Hammer Curl)

W1/D4 Back & Biceps

W1/D1 Glutes & Hamstrings

Gemma

Megan

This work out was fun to do! I enjoyed it

Maria

W1/D2 Chest, Shoulders, & Triceps

I give 5 stars but my phone skipped at 1 and couldn't go back

Barely walking out of the gym after this 🔥🔥

I always have trouble targeting my quads - this was perfect! The form suggestions really helped me

Annie

W1/D3 Quads & Calves

Love the simplicity and intention of this workout⭐️⭐️⭐️⭐️⭐️

Mychal Martinez

W1/D5 Cardio & Core

Great workout! Have to move touch downs/extensions to Friday because of workout but still legs were SHAKEN

Johanna

W2/D1 Glutes & Hamstrings

Christian

W2/D2 Chest, Shoulders, & Triceps

Hallie Saunders

Heather

Made me weak!!!! Bloody great sesh 😮‍💨

Simone Vanzati

W2/D3 Quads & Calves

i mean last time i did this i was dying, this week i was doing much heavier weight but i don’t really feel it like i did. last week, what should i do?

Enough to feel a good burn without leaving me depleted for work tomorrow 🤣

W2/D4 Back & Biceps

W2/D5 Cardio & Core

W3/D1 Glutes & Hamstrings

Caity

TYLER

W3/D2 Chest, Shoulders, & Triceps

Thaila

W3/D3 Quads & Calves

W3/D4 Back & Biceps

this was great! i’m just sick i couldn’t complete the full interval real sprints but the ab workout is a killer for sure!

W3/D5 Cardio & Core

Lillie

W4/D1 Glutes & Hamstrings

W4/D2 Chest, Shoulders, & Triceps

Adianez

having so much fun perfecting this workout 🤩

Katie

W4/D3 Quads & Calves

Arms are both on fire and feel like jelly

W4/D4 Back & Biceps

W4/D5 Cardio & Core

The lunge+touchdown combo kills me every time

love this program and have gotten so many physique compliments since starting it!

W1/D4 Back & Biceps

Community

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