Name: Playbook - KICK IT With Kay - BACK & BICEPS
Uploaded: 2024-01-01T12:36:37.254Z
Duration: 45 min
Description: BACK & BICEPS

Emma Mathews

*first set is a little lighter to warmup then add 5-10 lbs or so!

- 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

Dumbbell bent over row (double)

Complete 12-15 straight arm pulldowns into 16 alternating bicep curls

- Keeping your arms straight pull the upside down v bar (can also use rope attatchment here or straight bar instead)  down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

** NOTICE HOW TENSION STAYS IN MY LATS (aka little “wings” on the sides of my back, not my arms. If you only feel it in your arms go a little lighter

Cable straight arm pulldown

8 each arm per set! (16 alternating reps each set total)

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- One dumbbell will hold at the top of the curl engaged as you lower and re-curl the opposite arm
- Switching back and forth for time or reps

*SLOW AND CONTROLLED HERE! Don’t swing.

Dumbbell ISO bicep curls

Superset 1

SETS: first 3 sets increase each set. Last set do 11 heavy reps dropset right into 12 additional pause reps (about 15 lbs lighter) squeezing your back at the top for two seconds on each rep 





- Using and underhand grip pull mag bar
towards your hips


**if your gym doesn’t have this handle can use two handle attachments instead abs just hold them with an underhand grip the same way)

-naturally back will move some but try to stay upright as possible and use your BACK to squeeze the weight back towards your belly

Underhand seated row (using little mag bar handle)

SETS: first 3 increase weight each set! Test yourself here! Last set do 10 heavy right into 10 additional reps (half the weight) for pause reps where you squeeze at the bottom of each rep for two seconds 

- 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

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just about shoulder width apart with an underhand grip 
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor
-repeat

Barbell pendlay row

*16 reps total each set (8 each arm)

- Begin with a dumbbell in each hand sitting on end of a bench
-keeping arms slightly turned out this entire time to hit the bicep at a different angle
- Curl one of the dumbbells up towards your shoulders engaging your bicep
-lower with control and repeat on the other arm

Seated Dumbbell alternating bicep curls

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

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