Name: Playbook - KICK IT With Kay - BABY GOT BACK AND BICEPS!
Uploaded: 2024-01-01T12:36:37.297Z
Duration: 60 min
Description: BABY GOT BACK AND BICEPS!

Complete 15 band pull aparts into as many reps as possible of pull-ups (can be band assisted like me)

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

-add light to medium to heavy resistance band depending on strength 

-keep elbows wide and don’t hang at the bottom or disconnect! Stop right before you fully relax

Resistance band assisted pull up

Superset

- Keeping your arms straight push down bar toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable straight arm pulldown

*increase weight each set! Last set is DROPSET aka do 12 heavy reps immediately into 12 additional reps 15 lbs lighter 


Attach wide bar of some sort to cable row machine 

Keep back as straight as possible (naturally will have to use some momentum that’s ok!) 

Keep elbows out fairly wide and shoulders down away from your ears 

Row back towards belly button

Wide grip seated row

*12-15 reps per arm each set! Last two reps should be almost impossible to complete  each set.. adjust weight accordingly 


- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

*12-15 reps each side! 


Attach handle to Lat pulldown cable 

With palm facing outwards using light grip use your Lat to pull elbow down towards floor (keeping elbows wide)

Single arm Lat pulldown

- 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
- Pause and return to the initial position

Wide grip lat pulldown

Complete 15 cable curls into 15 hammer curls

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Straight bar cable curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Bicep superset

BABY GOT BACK AND BICEPS!

Braelyn

BACK & BIS

BACK DAY (mainly) PULL SESH!

BACK DAY

PULL DAY! Back!

BACK DAY!

BACK DAY (with a little arms)

HOURGLASS FIGURE BACK DAY!

Emmie

1st day back after being sick for a week and felt amazing killing back and biceps . I’ll definitely feel the soreness tomorrow 😂😩

Steffany Hernandez

PULL DAY

Anna

PULL DAY! 💪🏼

BACK BURN (w/ bicep pump)

Lauren Cowley

Emma Mathews

Back burn

PULL DAY (back & biceps)

Monica

BABY GOT BACK (& biceps lol)

BACK & BICEPS

BACK & BICEPS BB 😝💪🏼

BIZZAYYY DAY 
 (Back & biceps lol)

BACK DAYYY w mega bicep burnout 💪🏼

Strong back & chiseled biceps 😤

BACK & ARM PUMP

BACK & BICEPS 💪🏼

BACK DAY BEST DAYYYY

BACK DAY! (Ft BICEPs)

STRONG SEXY BACK

BACK & BICEP PUMP

Back & biceps baby! 💪🏼😤

BACK/ BIS

Seggsy Strong Back

WIDE BACK SNATCHED WAIST 🔥

Back & Biceps

BACK!

Strong back 🤛🏼

Back. & Biceps! 💪🏼

Strong back babes 💪🏼

BACK ATTACK

Lets hit BACK & BICEPS

PULL DAY: biceps and back baby! 💪🏼🫶🏼

FULL BACK WORKOUT! And biceps of course 👏🏻

Shredded Back Workout 💪🏼

Brittney

BIG BAWDY BACK DAY!

Back and biceps 💪🏼😚

Biceps and back 🤍💪🏼

BACK 🤝 BICEPS

BACK ATTACK (w biceps!)

Back & biceps 💖💖

look BACK at it! (Back & biceps  hehe)

BACK ATTACK 💥

BABY GOT BACK AND BICEPS!

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