Name: Playbook - Katie Becknell - W3/D4 Back & Biceps
Uploaded: 2024-04-23T23:47:50.696Z
Duration: 60 min
Description: W3/D4 Back & Biceps

Lobna

Rach

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

Lynndrell

Kaylee

4x8 pull ups (assisted or unassisted)
4x8 dumbbell single arm row
4x8 lat pull down

SUPERSET:
4x8 cable seated row
4x8 dumbbell bicep curl

SUPERSET:
4x8 cable straight arm pull down
4x8 dumbbell 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

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

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

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

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

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

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 straight bar cable attachment (you can also use a rope, or lat pull down attachment too!) and place the cable machine at the highest notch. 

FORM TIPS:
Step back from the cable machine a couple steps and hinge at the hips about 45 degrees with your arms extended above your head. From your hips to the top of the cable machine should be a straight line. From there, push the bar down until you hit your hips, keeping your arms straight throughout the entire movement. 

Don’t use momentum or any other muscles to pull the bar down, your torso and legs should stay in the same position throughout the entire movement.

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 Straight Arm Lat Pulldown

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 (Straight Arm Pulldown & Hammer Curl)

W3/D4 Back & Biceps

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

Rena Mae

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

kristen

I did this workout with my Thursday workout…

W2/D5 (Optional) Cardio & Core

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

camille

W3/D1 Glutes & Quads

Elle

W3/D2 Back & Shoulders

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

Lillie

W3/D3 Glutes & Hamstrings

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

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/D4 Back & Biceps

Community

More workouts from Katie Becknell