Name: Playbook - KICK IT With Kay - BACK & BICEPS
Uploaded: 2024-01-01T12:36:37.356Z
Duration: 60 min
Description: BACK & BICEPS

Hitting back and biceps today! It will be as challenging as you make it. Remember the last two or so reps of everything should be difficult to complete… if not you need to up the weight! :)

Increase weight each set. As weight goes up rep range will go down naturally. Just go until 1-2 reps of failure each set.

Last set do 10 pause reps into 10 normal reps!


- 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

Add 10 lbs each set if you can! Last set go back to starting weight and do a burnout 15 reps 

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar with control

Pendlay row

Increase weight each set!

- Pull the attachment in towards your body with a wide grip (elbows flared out and shoulders away from your ears)
- Keeping your body neutral and core engaged
- Elbows drive towards back wall and bringing bar towards lower belly button, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated wide grip cable row

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- Pull towards your face letting your elbows flare out  
- Pause and return to the initial position
-squeeze your shoulder blades between each rep!

Seated face pull

Complete  10-12 incline bicep curls right into as many chest supported curls as possible before failure

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

Dumbbell incline bicep curls

Holding dbs with palms facing away from you, two dumbell ends touching

Control the way down and curl up towards your body FLEXING your bicep at the top!

Chest supported bicep curl

Bicep burnout

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