Name: Playbook - Katie Becknell - W1/D4 Back & Biceps
Uploaded: 2024-04-23T23:47:50.723Z
Duration: 60 min
Description: W1/D4 Back & Biceps

Amber

Loved this!! Back and Bis is always my fav to train 🤩

Clare

5xamrap pull ups (assisted or unassisted)
5x6-8 single arm dumbbell row
4x8-10 lat pull down 
4x8-10 seated row 

SUPERSET:
4x10 cable high row
4x10 bicep curl

SUPERSET:
4x10 reverse cable fly
4x10 hammer curl

SET UP:
You can either do assisted or unassisted depending on your level. For assisted you can either use a machine like the one in the video 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:
Grab a single dumbbell and find an adjustable bench. Set the bench incline to about 45 degrees. 

FORM TIPS:
Stand behind the bench, stagger your legs, foot opposite of the arm you are going to work should be the forward foot to give you some stability. Hinge forward at the hips about 45 degrees. 

Grab the dumbbell, pull your shoulder blade back and down, then row the dumbbell up to your back pocket. 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. 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 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 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:
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 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 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 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 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. 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 2

W1/D4 Back & Biceps

My legs were absolutely shaking by the third exercise!!! 🔥

Killer but so good! First 3 sets made me want to vomit but I kept pushing through.

Mechelle

W1/D1 Leg Day 1

Emily

W1/D2 Chest, Shoulders & Triceps

Megan Abundis

Tyler

W1/D3 Leg Day 2

thank u queen for destroying me once again

Abigail

W1/D5 HIIT Cardio & Advanced Core

W2/D1 Leg Day 1

Loving this program so far! Especially the time in between sets helps me tremendously

Morgan

Sarah

W2/D2 Chest, Shoulders & Triceps

W2/D3 Leg Day 2

W2/D4 Back & Biceps

W2/D5 HIIT Cardio & Advanced Core

W3/D1 Leg Day 1

W3/D2 Chest, Shoulders & Triceps

killer.. thanks for another great workout!!

W3/D3 Leg Day 2

W3/D4 Back & Biceps

W3/D5 HIIT Cardio & Advanced Core

W4/D1 Leg Day 1

I’m on vacation and hotel gyms are not it

Caitlyn

W4/D2 Chest, Shoulders & Triceps

the glute bridge triset SUPERSET 😩🥹

W4/D3 Leg Day 2

W4/D4 Back & Biceps

W4/D5 HIIT Cardio & Advanced Core

W5/D1 Leg Day 1

W5/D2 Chest, Shoulders & Triceps

W5/D3 Leg Day 2

W5/D4 Back & Biceps

W5/D5 HIIT Cardio & Advanced Core

I tried walking about the quad tower of terror and my knees almost gave out🫠🥲

W1/D4 Back & Biceps

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