Name: Playbook - KICK IT With Kay - BABY GOT BACK (& biceps lol)
Uploaded: 2024-01-01T12:36:37.117Z
Duration: 60 min
Description: BABY GOT BACK (& biceps lol)

Monica

PULL DAY! One of my fav days of the week. Hitting that back and some biceps. 

Add weight each set if you’re able to while staying within 1-3 from that rep goal

4 rounds total. 12-15 reps of each. Increasing weight each set on the Lat pull downs. (Straight arm pull downs can stay at a medium weight)

FORM
- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats, pausing and flexing your lats for two seconds at the bottom 
-control and release back to the top but don’t “disconnect” at the top- keep tension on the Lat!

Rope straight arm pulldown (with pause)

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
-FLEX AT THE BOTTOM FOR TWO quick seconds (think about squeezing your shoulder blades together)
- Pause and return to the initial position

Wide grip lat pulldown (with pause)

SUPERSET 1

Complete 12-15 reps of each exercise. Rest for 60-90 seconds then repeat three more times!

- attach a wide grip (I’m using a MAG bar but you can use any long & wide bar at your gym)
-Row keeping your elbows out and away from your sides 
-keep shoulders away from your ears 
-try to keep upper body as straight as possible 
-row bar towards your lower rib cage, squeezing your middle back

Seated row (MAG Bar grip)

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curls

Superset 2:

Complete 10 single arm rows on the right arm (medium weight) then immediately 10 on the left, straight into 10 with both arms (medium to heavy weight!)

Rest for 90 seconds then repeats twice more!

*10 REPS EACH ARM PER SET


- Hinge at the hips to lean forward
- Your knees should be slightly bent
-use your opposite hand to support you on a bench 
- Pull the dumbbell up and back towards your belly button (keeping your elbows close to your body)
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (single arm)

*test your weight here! Go up each set. Medium heavy!

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (double)

Superset 3

Aim for 10-15 reps each set and increase the weight if you can! Challenge yourself while keeping good form!


- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Hammer strength high rows

Complete 12-15 reps of each!Then rest. Complete 3 rounds total.

Pick a medium weight where the last few reps of each set aren’t impossible BUT very difficult to complete

Aim for 12-15 reps.. last three reps of each set should feel super hard to complete. Pick weight accordingly! 


- As you curl up engage your biceps, flex at the top to make it more effective 
- Lower with a slow controlled movement
-don’t “rest” at the bottom between reps. There should always be tension on the biceps!

Machine preacher curl

--slow and controlled as possible! This is key here.. the less momentum used the more effective! 
- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
-flex at the top

DB hammer curl

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