Name: Playbook - KICK IT With Kay - BACK & BICEPS 💪🏼
Uploaded: 2024-01-01T12:36:37.221Z
Duration: 60 min
Description: BACK & BICEPS 💪🏼

Lets hit some back and biceps baby!!! Stuck to pretty basic moves but that doesn’t mean it should be easy. It’s up to you to challenge yourself with weight and reps!

Can use band if needed but if you are good at pull ups do these with no assistance! 

Pause at the top for two seconds and slowly release on the way down!

Pull ups (pause at the top/ slow on the negative

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

Cable rope straight arm pulldown

Complete 12-15 rows into 20 bicep curls. Rest and repeat

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

Cable rope hammer curls

*increase weight each set!! Last set is a DROPSET: 10 reps heavy as possible into 15 additional reps at 30 lbs lighter 

-using a wide grip (I’m using a mag bar but any wide grip handle will do!)

-keep elbows out away from your body and pull handle towards lower rib cage 

-squeeze your shoulder blades together for two seconds at there top! Try not to use too much momentum

Seated Row

Superset 1

Don’t be afraid to try going heavy here! Test your strength! It’s safe to do so on this machine you can’t really fail 


- Grab the bar with your palms facing one another 
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

*dont hang at the top, keep the tension!

Lat pulldown

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight, bringing elbows straight  back and up 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Complete 10 iso preacher curls (each arm) right into 15 waiter curls

-10 reps each arm per set!

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

Machine preacher curl (SINGLE ARM)

Hold a medium to medium heavy DB at your chest with hands underneath the top of the weight like you’re holding a tray like a “waiter”

Curl the weight using both arms! Flexing your biceps on the way up! 

Keep your elbows still!

Waiters Curl

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