Name: Playbook - KICK IT With Kay - BACK & BICEP PUMP
Uploaded: 2024-01-01T12:36:37.273Z
Duration: 60 min
Description: BACK & BICEP PUMP

Emma Mathews

Complete 12 pull-ups into 10-15 Lat pulldowns

-can use a band like me to warm up if you want 
-these are about control and engaging the back muscles, not about how many reps you can do

Wide grip Pull ups

- 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

*increase weight each set! Aim for 10-15 reps

Wide grip lat pulldown

Superset 1

Complete 8-10 on each side per set! Last two reps should feel reeeealllly hard to complete! 


- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the handle down engage your lat

Single arm straight arm pulldown

Increase weight each set! Aim for 12-15 reps 

-using a mag bar attatchment like I am, attach it to the row machine

-sit with back as upright as possible 
-keeping elbows flared out row back to bring bar under your chest 

-last few reps won’t be able to come all the way into chest, but partial reps are still OK! As long as you feel tension in your mid back!

Seated row wide grip

*10-12 reps EACH ARM PER SET! Pick a challenging weight but not too heavy where you limit your range of motion 

- Pull the dumbbell up from out in front of you back towards belly button keeping your elbow close to your body 
- Engage your lat as you pull

One arm dumbbell rows

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

cable curls

Complete 15 preacher curls into 15 medium hammer curls

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

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

Dumbbell hammer curls

Bicep superset

BACK & BICEP PUMP

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

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 & biceps baby! 💪🏼😤

BACK/ BIS

BABY GOT BACK AND BICEPS!

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 💥

BACK & BICEP PUMP

Community

More workouts from KICK IT With Kay