Name: Playbook - KICK IT With Kay - BACK/ BIS
Uploaded: 2024-01-01T12:36:37.288Z
Duration: 45 min
Description: BACK/ BIS

Back day! 

Lots of rows today with a solid bicep pump that will leave you feeling like a lean mean shredded machine 😝

Method: first three sets increase weight each set staying in 10-12 rep range for second and third set. Last set is a dropset: 10 heavy reps into 10 additional reps 15 ish pounds lighter! 

- 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

First 3 sets increase in weight if you can while staying in 10-14 rep range.

Last set do 10 heavy then drop the weight by 15 pounds at do 10 pause reps! 



Form:
Keep back upright! Think about it sitting flat against a wall 

Using a loose grip and fingers as “hooks” use back to pull the handle back towards your lower rib cage 

-elbows stay close to your body and pull back towards back wall

-flex back at top of each rep and slow on the release

Close grip Seated row

- Start with the back flat and chest just about  parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches belly button 
- Lower down until about mid shin

Bent over barbell rows

Depending on weight do 10-15 ish reps. Last rep should be almost impossible to compete! 

- 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

-hold medium heavy dumbell with palms facing up towards ceiling (like you’re holding a serving tray) 

-curl up, flexing your biceps at the top, and control the way down

Seated Waiter curl

Last set is medium weight burnout of 30 reps straight non stop! :)


- 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

BACK/ BIS

Braelyn

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