Name: Playbook - KICK IT With Kay - BACK DAY!
Uploaded: 2024-03-11T00:21:07.248Z
Duration: 59 min
Description: BACK DAY!

Back day best day! Focus on increasing weight with each set while maintaining proper form. If you can’t increase weight, just push yourself with the reps!

Increase weight each set! As weight increases reps decrease. Last few reps should be really difficult to complete- pick weight accordingly 

LAST SET IS 20 REP DROPSET: 10 heavy reps into half the weight for 10 additional pause reps



- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

- Hinge at the hips keeping a neutral spine
-hold bar with an underhand grip 
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Smith machine bent-over row

- stand between two cables on a high notch 
-grab cables with arms slightly in front of you, cross crossed 
-keeping elbows lifted, pull cables back and down slightly

cable rear delt fly

Do the following back to back then rest for 60-75 ish seconds. Repeat entire circuit twice more for 3 times total. This should BURN

on an incline bench normal holding two lighter medium dumbells palms facing back wall 
-release the arms to go slightly behind shoulders then raise forward using your front delts no higher than shoulder height

Seated incline front raise

FORM:
-stand in front of a cable machine 
-attach a V Bar or two handle attachments to the cable machine and put it at the lowest notch (closest to the floor)
- grab the v bar (palms facing up) 
-press up while keeping back as straight as possible abs tummy as tight as possible 
-lower back down to about chin level and repeat

cable front press

-keep core braced
-elbows pointed forward, narrow, with palms facing inwards towards each other 
-press dumbells up and lower down to where elbows are in line with shoulder height and repeat

Standing Narrow Shoulder Press

Shoulder giant set

Do the following back to back! Rest then repeat

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- 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

Bicep superset

BACK DAY!

Braelyn

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Emmie

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Steffany Hernandez

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Anna

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Lauren Cowley

Emma Mathews

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Monica

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BABY GOT BACK AND BICEPS!

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Strong back 🤛🏼

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Strong back babes 💪🏼

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Brittney

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Back and biceps 💪🏼😚

Biceps and back 🤍💪🏼

BACK 🤝 BICEPS

BACK ATTACK (w biceps!)

Back & biceps 💖💖

look BACK at it! (Back & biceps  hehe)

BACK ATTACK 💥

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