Name: Playbook - Katie Becknell - W4/D4 Back & Biceps
Uploaded: 2024-04-23T23:47:50.713Z
Duration: 60 min
Description: W4/D4 Back & Biceps

Loved this day! 

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

Stephanie

4x8 pull ups (assisted or unassisted)
4x8 landmine row
4x8 lat pull down

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

SUPERSET:
4x8 cable reverse fly 
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

SET UP:
Find a ‘Landmine’ socket in your gym. It will be this cylinder opening that can fit one end of a barbell. If your gym doesn’t have one you can also place a towel in the corner of a room and place the barbell in the corner where the walls meet. If you dont have any space to do that however you can also do an overhand barbell row. Once you have the landmine set up also find the narrow grip cable attachment. You will be hooking this under the barbell. 

FORM TIPS:
Stand over the barbell (barbell in between your legs) and hook the grip under the barbell bar where you would normally grip (below the thicker part where the weights go. Like the regular barbell row pull your shoulder blades back and down and hinge about 45 degrees at the hips. 

Pull the barbell into you, hitting right below your bra line / top of the stomach. Keeping your elbows tucked and a neutral spine, squeezing the shoulder blades together to pull the barbell up. Slowly release back to the bottom position and repeat.

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.

Landmine 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 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 (Reverse Fly & Hammer Curl)

W4/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…

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

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

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!

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

Amanda

W4/D5 (Optional) Cardio & Core

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

W4/D4 Back & Biceps

Community

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