Name: Playbook - Katie Becknell - W1/D4 UPPER BODY 2
Uploaded: 2026-01-30T17:24:27.587Z
Duration: 60 min
Description: W1/D4 UPPER BODY 2

Taylar

I had to skip one bicep exercise but wowwww jello

Chantelle

It feels so good to have a structure to my workouts instead of chaos! This wore me out 😮‍💨

Rachel

Angelese

Gloria

jennie

4xamrap pull ups
4x6-8 lat pull down
3x8-10 seated row
3x10-12 single arm kneeling lat pull down
3x12-15 reverse cable fly
3x10-12 ex bar curl
3x10-12 alternating dumbbell curl
3x10-12 incline curl
*** feel free to superset the bicep exercises with any of the back exercises to speed up the workout! ***

REP RANGE: AMRAP

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

REP RANGE: 6-8

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.

Lat Pulldown

REP RANGE: 8-10

SET UP:
Find the v shaped, semi wide cable attachment, when holding this attachment, your arms will be about shoulder width apart. 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.

Cable Seated Row

REP RANGE: 10-12

SET UP:
Find a free cable machine, set it to the top notch and attach a handle attachment. 

FORM TIPS:
Grab the handle with one hand and step back and kneel on either knee (it doesn’t really matter but I prefer to kneel on the same knee as the hand that just grabbed the handle). Lean forward so that from your hip to the top of the cable creates a straight line. From there pull your shoulder blade back and down, squeeze your lat and pull your hand until it is just in front of your shoulder then release back to the starting point.

Single Arm Kneeling Lat Pulldown

REP RANGE: 12-15

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.

Cable Reverse Fly

REP RANGE: 10-12

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.

EZ Bar Bicep Curl

REP RANGE: 10-12

SET UP:
Grab two dumbbells and find an incline bench. Set the bench seat to about 45 degrees. 

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.

Dumbbell Incline Bicep Curl

REP RANGE: 10-13

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:
Start with a NEUTRAL grip meaning your palms are going to be facing inward towards each other. Your arms should be fully extended then curl the weight up one arm at a time squeezing your biceps. On the way up, rotate your palm so that it faces up toward you / the sky at the top of the curl. 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.

Dumbbell Alternating Curl

W1/D4 UPPER BODY 2

Informative and easy to understand thanks girly pop

Halle

READ ME BEFORE STARTING THIS PROGRAM!!

MEALS OF THE WEEK (WEEK 1)

Cierra

Emily

Helping my form and kicking my ass all at the same time😍😍

Alyson

W1/D1 LEG DAY 1

Katie you about to kill me gf (in the best way)

Charla

Reanna

W1/D2 UPPER BODY 1

Phacharee Arunleung

I feel like I’m actually starting to get my form down and feel it where I’m supposed to be!!

W1/D3 LEG DAY 2

I think it would be nice to see more variety in the cardio/core days :)

Rosie

W1/D5 Cardio & Core

MEALS OF THE WEEK (WEEK 2)

W2/D1 LEG DAY 1

Lobna

W2/D2 UPPER BODY 1

Absolutely killer, completely kicked my ass in every right way 🔥😭❤️

Sylvie

Juli

W2/D3 LEG DAY 2

W2/D4 UPPER BODY 2

W2/D5 Cardio & Core

MEALS OF THE WEEK (WEEK 3)

W3/D1 LEG DAY 1

W3/D2 UPPER BODY 1

W3/D3 LEG DAY 2

W3/D4 UPPER BODY 2

W3/D5 Cardio & Core

MEALS OF THE WEEK (WEEK 4)

my fav program by far! I love seeing AND feeling my progression each week :)

W4/D1 LEG DAY 1

W4/D2 UPPER BODY 1

W4/D3 LEG DAY 2

W4/D4 UPPER BODY 2

W4/D5 Cardio & Core

MEALS OF THE WEEK (WEEK 5)

It was great, I'm finally seeing the change effect. I on my body and I'm so happy! 😍

W1/D4 UPPER BODY 2

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