Name: Playbook - KICK IT With Kay - BACK DAY (mainly) PULL SESH!
Uploaded: 2024-04-07T18:09:15.168Z
Duration: 60 min
Description: BACK DAY (mainly) PULL SESH!

pull day! With a tad bit of push at the end. 

Nothing out of the usual. DO LIGHT RECRUITMENT SETS before starting each exercise I’ve given below just to warm up. Focus on progressive overload and increasing weight each set while staying in the rep ranges.

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

12-15 reps is but until failure/loosing the mind to muscle connection 

Another name for straight arm pulldowns but doing the REAL way by really using that full range of motion and not staying so upright with the chest 

FORM:
-legs wider than shoulder width 
-start with cable on high notch and chest parallel to the ground 
-grab handles (or rope attatchment ends) with palms facing one another 
-pull handles down and slightly rotate hands when doing so and LIFT the chest to engage the lats 
-release back to starting and really stretch between reps

Dickersons

Back superset

First 3 sets increase in weight if you can while staying in 10-14 rep range.

Last set do 10 heavy then drop the weight by 15 pounds at do 10 pause reps aka squeezing for two seconds at the top before slowly releasing the weight 



Form:
Keep back upright! Think about it sitting flat against a wall 

Using a loose grip and fingers as “hooks” use back to pull the handle back towards your lower rib cage 

-elbows stay close to your body and pull back towards back wall

-flex back at top of each rep and slow on the release

Close grip Seated row

FIRSY THREE SETS INCREASE WEIGHT EACH SET AIMING FOR BETWEEN 10-15 REPS. Last set do 10 HEAVIEST right into 15 more reps at half that weight. (Dropset)

FORM
- Grab the bar with your palms facing forward with a wide grip
- Lean back just slightly to around,keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your chin/upper chest  ish (just to wear you feel your lats squeezing- don’t go too low where the work goes into your biceps) engaging your back as you pull
- Pause and return to the initial position, keeping tension at the top (don’t “dangle”)

Wide grip lat pulldown

- 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

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps slightly pulling apart rope at the bottom to really flex your triceps

Cable rope triceps extensions

- From an incline position
-hold dumbells with palms facing towards one another 
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline hammer curls

-nothing heavy just high volume 
-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

Narrow Shoulder Press

Arms superset

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