Name: Playbook - Katie Becknell - W5/D4 Back & Biceps
Uploaded: 2024-04-23T23:47:51.384Z
Duration: 60 min
Description: W5/D4 Back & Biceps

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

SUPERSET:
4x8 cable high row
4x8 ez bar bicep curl

SUPERSET:
4x8 reverse cable 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

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

SET UP:
Find an open squat rack or free barbell. You can also use dumbbells or an EZ bar if you cannot lift the barbell itself (45 lbs). 

I would recommend using the racks of the squat rack to load and unload weights and rack and unrack the barbell to make it easier for yourself. But you can also use the ground if you dont have access to a rack!

FORM TIPS:
Grab the barbell with your palms facing downward, you will be using an OVERHAND grip for this row. Hands should be about shoulder width apart. 

Unrack the barbell, or deadlift it off the ground, and take a step back from the rack. Pull your shoulder blades back and down and hinge at the hips about 45 degrees, should have a slight bend in the knees. This will be your starting position. 

From here, drive your elbows back and squeeze your shoulder blades together. Your elbows SHOULD NOT flare out to the sides, they should move directly back and stay tucked to your body. At the top of the movement, your hands should be right around the middle of your stomach. 

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. You can also use dumbbells if you cannot lift the bar yet!

Barbell Overhand 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 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 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.

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.

EZ Bar Bicep Curl

SUPERSET (High 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)

W5/D4 Back & Biceps

Jaiya

Loriah

rita

W1/D1 Glutes & Hammies

Danye

Thaila

W1/D2 PUSH (chest, shoulders & triceps)

Shdoun

Gloria

Shelby

W1/D3 Glutes & Quads

Diana

W1/D4 Back & Biceps

shahad

Londyn

1st workout on the new app and although I loved your Corecircle workouts, I love this app so much more!! Can’t wait to continue this journey together!! 🤍🤍

W5/D4 Back & Biceps

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