Name: Playbook - KICK IT With Kay - BACK BURN (w/ bicep pump)
Uploaded: 2024-01-01T12:36:37.014Z
Duration: 45 min
Description: BACK BURN (w/ bicep pump)

Hitting that SEGGSY BACK! Also threw in some extra bicep work at the end for those tank top arms 💪🏼

-Wrap a band around a pull up bar (resistance depends on your level)

-Complete a pull up while keeping your feet in the band for extra support.

Banded Pull Up

*increase weight each set 

- 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

Increase weight each set on each set! On the last set complete your 12 heavy reps (your max weight) then drop the weight in half and immediately go into 20 ish more weights until failure. 

- Stand astride the bar and bend at the hips
-Use upside down v bar around the barbell as a handle.
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

-Keep your spine as straight as possible.

-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.

Close Grip Seated Row

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Cable Bicep Curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
-control the way down
-keep the elbow still, the only thing moving is your forearms

DB hammer curl

Bicep burnout superset

BACK BURN (w/ bicep pump)

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