Name: Playbook - KICK IT With Kay - BACK 🤝 BICEPS
Uploaded: 2024-01-01T12:36:37.535Z
Duration: 61 min
Description: BACK 🤝 BICEPS

It’s an upper body day! Focusing on full back and biceps. Push yourself to go heavy while keeping proper form!

CAN USE A BAND IF YOU PREFER/NEED

- Hold the bar with your palms facing each other narrow grip 
- Pull up engaging your back and thinking about sending elbows down through floor
- Go up until your chin goes past the bar

*THINK ABOUT DRIVING YOUR ELBOWS THROUGH THE GROUND

Chin ups

*last two reps should be difficult to complete! If not go heavier. Pick a medium weight to start and increase each set if you can while staying in 8-12 rep range 


- Keeping your arms straight push the bar down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable straight arm pulldown

*10-12 reps each side per set (increase weight each set)

HOW TO
-cable on high notch with a handle attachment 
-kneeling in front of the machine, opposite knee up as arm holding the handle 
-put a mat or pad on floor under your knee for comfort 
-keeping elbow in towards your side and palm facing in, pull handle down and pack by squeezing your Lat
-keep neck and spine in line, don’t jerk

Kneeling SA Lat Pull

Complete 10 wide grip rows then switch your grip to a narrow grip and go immediately into 10 more reps. 

Rest and repeat entire set 3 more times

Increase weight each set! Aim for 10 reps 

-sit with back as upright as possible 
-keeping elbows flared out row back to bring bar under your chest 

-last few reps won’t be able to come all the way into chest, but partial reps are still OK! As long as you feel tension in your mid back!

Seated row wide grip

-Keep your spine as straight as possible don’t round 

-hold on with a underhand grip using a small mag bar attatchment or straight bar like I did in the demo 

-Try not to use momentum to "yank" but instead engage your back to pull the handle back.

-Keep the elbow close to your body  and send them towards the back wall with each rep.

-Think of flexing  your back at the top of each movement.

Seated Row (underhand narrow grip)

Seated Row Superset

*working that little dimple on the back of your shoulders!

**12 reps each side per set


-put cable on high
-hold the ball on the cable machine with arm furthest from the machine and keep slight bend in elbow 
-pull across your body (aim downwards as if you are making a diagonal)
- Lower slow and controlled back to starting position

Single arm cable rear delt fly

Each set Complete each back to back no break. Then rest 45-60 seconds and repeat 

-10 standing incline bicep curls 
-10 1 1/2 reps

- From an incline position leaning back into wall 
-arms start slightly behind shoulders 
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell standing incline bicep curls

DROP WEIGHT 5 lbs FROM PREVIOUS NORMAL REPS

- From an incline position leaning back into wall 
-arms start slightly behind shoulders 
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

THEN do a “pulse” or half rep just from the middle back to the bottom.

Standing incline curls (1 1/2 reps)

BICEP SUPERSET

*attach handle to cable machine and put it on a notch about shoulder height 

-stand sideways with shoulder next to cable  and grip handle with arm closest to the cable machine 

-working one arm at a time curl the handle towards your temple while keeping elbow from “sagging”

Level cable bicep curl

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