Name: Playbook - KICK IT With Kay - BACK ATTACK (w biceps!)
Uploaded: 2024-01-01T12:36:37.544Z
Duration: 60 min
Description: BACK ATTACK (w biceps!)

Back day is my FAV! Wider back gives the illusion of a smaller waist. But more importantly a strong back is crucial for all your compound lifts (and life in general!) 


Push some weight today!

*start a little lighter and increase weight each set by 5 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

DB bent over row

Increase weight each set slightly if you can 

- 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

10-12 reps each side per set!! Last two should be HARD to complete if not go heavier. 

-keep shoulders down body straight 

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blade

Optional: attach a handle attachment around handle to help hand position

Single arm hammer strength low row

- 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

*last set is 10 pause reps (medium weight pausing and squeezing at the top of the movement for 2 seconds each rep)


- attach a straight bar or ez curl bar
-hold about shoulder width apart and send elbows towards back wall squeezing your back , palms down with overhand grip

Seated row ( neutral ez curl grip)

Complete 12 reps or so of each exercise back to back! Rest and repeat

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

Machine preacher curl

Alternating bicep curls! 

Keep palms “open” aka forward and the non working arm has just a slight bend in it to keep some tension in it 

Try not to “swing” or use momentum! Just slow controlled reps

Alternating bicep curl (palms open)

Bicep superset

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