Name: Playbook - Katie Becknell - W3/D2 Back & Shoulders
Uploaded: 2024-04-23T23:47:50.665Z
Duration: 60 min
Description: W3/D2 Back & Shoulders

Elle

Rena Mae

kristen

4x8 pull ups (assisted or unassisted)
4x8 dumbbell shoulder press
4x8 dumbbell lateral raise
4x16 ez bar front raise superset
3x10 cable standing face pull
3x10 cable tricep pushdown

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

***Try to start with 5-10 lbs more than what you started with in the previous week.***

SET UP:
Find an incline bench, one that has an adjustable seat. Set it to a position that is about 60 degrees, above 45 but below 90. 

FORM TIPS:
To get the weight up, set the dumbbells on each of your legs and one at a time push the dumbbell up with your leg. Similar to the bench press you want to pull your shoulder blades back and down with a slight arch in your back. 

On the descent you dont want your arms to be directly out to the side, they should be at a slight angle, about 20-30 degrees forward, and bring the dumbbells down to where they almost touch your shoulder, then press up.

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.

Dumbbell Shoulder Press

***Try to start with 5-10 lbs more than what you started with in the previous week.***

SET UP:
You’ll only need two dumbbells for this exercise. 

FORM TIPS:
Same with the shoulder press, you dont want to lift your arms straight out to the side. Your arms should be angled about 20-30 degrees in front of you. Pull your shoulder blades back and down and initiate the lift with your elbows.

Your arms should be slightly bent and should never lift higher than your shoulders.

Dumbbell Lateral Raise

***Try to start with 5-10 lbs more than what you started with in the previous week.***

SET UP:
Grab a light weight EZ bar or if your gym doesnt have them / the minimum weight is too much you can also use dumbbells. 

FORM TIPS:
With an overhand grip, grab the bar at about shoulder width apart. Keeping your arms pretty straight (dont fully lock them out, have a very slight bend at the elbow) raise the bar to shoulder height and lower for 8 reps. IMMEDIATELY AFTER widen your grip to the very edge of the bar and repeat for another 8 reps.

WEIGHT:
Stick with the same weight every set unless you are getting to that last rep with ease then you should go up in weight.

EZ Bar Front Raise Superset

***Try to start with 5-10 lbs more than what you started with in the previous week.***

SET UP:
Find a cable machine and a rope attachment. You want the cable machine to be at the max height, to adjust the height (for most cable machines) there should be a lever directly to the side of it that you can pull out and move it up and down to your desired position. 

FORM TIPS:
Grab each side of the rope with your thumbs pointed down and palms facing each other. 

Step back enough that when your arms are extended there is slight tension on the cable. There should be CONSTANT tension during the entirety of the set (meaning the weights of the cable machine should never be resting). Stagger your feet for stability and slightly lean back. Pull your shoulder blades back and down. When you pull, you want your hands to end up at about the same level as your forehead. But you dont want your hands to end up right next to your ears, there should be a few inches between the side of your head and your hands. 

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 Standing Face Pull

***Try to start with 5-10 lbs more than what you started with in the previous week.***

SET UP:
Find a cable machine and a rope attachment. You want to position the cable machine to the highest position.  

FORM TIPS:
Grab each side of the rope with your thumbs pointed up and palms facing inward. Pull shoulder blades back and down and press the handles down to the starting position of the movement. There should be CONSTANT tension during the entirety of the set (meaning the weights of the cable machine should never be resting). Your upper arm (from your elbow to shoulder) should be glued to your sides and not move throughout the movement, only the forearms will move your arms from 90 degrees to straight. 

Think about only pressing the rope down with your triceps and really squeeze them to get you to that bottom 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 Tricep Pushdown

W3/D2 Back & Shoulders

Khari

Rita

I’m literally dripping. I did legs the day before but wanted to try your program and yesterday was nothing compared to this!

Brianna

W1/D1 Glutes & Quads

Keke

Reanne

Kennedy Maurie

W1/D2 Back & Shoulders

My legs are so tired … I’m gonna cry! Felt so great after though thank you for another bomb one!

Shayla

W1/D3 Glutes & Hamstrings

Was sooo tough but I loved everything about it !

i was SWEATING but it felt so good !! feeling like a muscle mommy haha

Vanessa

Danye

W1/D4 Back & Biceps

Marissa

Thaila

W1/D5 (Optional) Cardio & Core

Legs are on fire!!! Feeling amazing 👏🏾👏🏾👏🏾

Sara

W2/D1 Glutes & Quads

Kate

W2/D2 Back & Shoulders

W2/D3 Glutes & Hamstrings

Absolutely destroyed me in the best way possible!!! Feeling amazing after

Grace

W2/D4 Back & Biceps

I did this workout with my Thursday workout…

Lynndrell

W2/D5 (Optional) Cardio & Core

Lobna

such a great burn!!! i love how i can put specific notes as well as weights/reps!

camille

W3/D1 Glutes & Quads

Was in Florida didn’t have proper equipment. Ended early and went for a walk

Lillie

W3/D3 Glutes & Hamstrings

Rach

It was great, now I’m gonna do my cardio!!

W3/D4 Back & Biceps

Glad I didn’t skip this week, the cardio and abs felt amazing!

Stephanie

It was good, I decided to do this workout right after my workout for Thursday 🙌🏾🙌🏾🙌🏾

W3/D5 (Optional) Cardio & Core

Switching exercices surprised me today but was still fun 🤩🥵

Marie-Daniel Aubertin

W4/D1 Glutes & Quads

Still sore from yesterdays switch up, happy with slight variation today!

W4/D2 Back & Shoulders

Kaylee

W4/D3 Glutes & Hamstrings

Loved this day! 

Technical note, cable flys on this day don’t have recommended reps or option to add sets 💕

W4/D4 Back & Biceps

Amanda

W4/D5 (Optional) Cardio & Core

This might be the most brutal leg day I’ve ever done. Thank you for kicking my ass!!

W3/D2 Back & Shoulders

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