Name: Playbook - KICK IT With Kay - BACK ATTACK
Uploaded: 2024-01-01T12:36:37.456Z
Duration: 61 min
Description: BACK ATTACK

Solid back day with a bicep pump! We love to see it 💪🏼

SETS: increase weight each set. Last set do 10 heavy reps right into 10 pause reps at half the weight (squeezing two seconds at bottom of each rep to flex your back as if someone was snapping a pic 📸) 


- 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

Increase weight each set if you can! Stay in 8-12 rep range 

-adjust seat so that chest is touching pad and you can reach handles 
-keep elbows out wide! Row arms back towards back wall

Hammer Strength wide grip row

12 reps each side per set

- Hinge at the hips to lean forward
- Your knees should be slightly bent
-hold yourself up on a bench 
- Pull the dumbbell 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 (single)

- Keeping your arms straight and wide, hinge from hips and pull the bar down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Wide grip cable straight arm pulldown

Last set is a dropset! 12 heavier reps then immediately go into 12 additional reps about 10-14 lbs lighter! Not rest between 


-attach a close grip v handle (or just two handle attachments) and put cable on lowest notch 

-keep elbows close towards body and row back pulling handles towards belly button 

-try to keep back straight as possible

Cable low row

Complete 12 incline bicep curls into 12 hammer curls! 

Should be tough to complete! If not up the weight

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

Dumbbell incline curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Bicep superset

- Grip the EZ-bar with a wide grip
- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar wide grip bicep curls

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