Name: Playbook - KICK IT With Kay - BACK & ARM PUMP
Uploaded: 2024-01-01T12:36:37.173Z
Duration: 60 min
Description: BACK & ARM PUMP

Hitting back and biceps today! Not a ton of exercises- I want you to focus on form and safely testing your strength! Go heavier than you normally would and see what you’re capable of! 

This workout will leave you feeling STRONG AND FIERCE

Get heavier each set! As you do reps may go down that’s okay. Stay between 10-15 reps! Last few should be challenging to complete!

- Grab the rope with an overhand grip
- Pull down towards the top of your chest
- Keep your elbows out wide  
- Engage your lats as you pull
- Extend your arms to return the rope to starting position
-don’t “hang” at the top of each rep, keep tension until your full set is done!

Rope lat pulldown

- Stand astride the bar and bend at the hips to take a pronated grip on the handle (using a v bar handle as the “grip” on this one)
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

*12 each side PER SET! Do both sides back to back then rest. 

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back (think about weight going from slightly out in front of you towards your belly button)

Single arm dumbbell row

*15 reps PER ARM

- starting with an overhand grip on handle attachment (palm facing down) and rotating the wrist as you pull towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row (single arm)

Complete 12-15 reps of each! Rest and repeat

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline curls

Bicep burnout

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