Name: Playbook - KICK IT With Kay - BACK DAY BEST DAYYYY
Uploaded: 2024-01-01T12:36:37.234Z
Duration: 60 min
Description: BACK DAY BEST DAYYYY

Wider back=illusion of a smaller waist!

Hitting upper, mid, and lower back today! With a sprinkle of biceps in there!

Complete 10-15 wide grip pulldowns into 15 straight arm pulldowns. Rest and repeat!

*push some weight here! Challenge yourself to add a little weight each set.



- 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

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

Superset 1

- With your chest flat on an incline bench and a dumbbell in each hand
-feet ideally would be planted on the floor for support unless you’re short like me and have to have them in the seat 😂
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

*increase the weight each set if you can! Try to stay in 10-15 rep range 
- start with cable machine on the lowest notch and body hinges slightly forward from the hips 
-With a close grip pull the attachment in towards your body without “jerking” or moving your upper body too much 
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

close grip standing cable low row

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

PERFORM 6 REPS EACH ARM RIFHT INTO 6 REPS TOGETHER PER SET. Rest and repeat. 

*the last set with arms together should be hard to complete if not, add more plates to the machine!

-chest stays against pad and Booty is slightly back on seat 
- Pull with a controlled motion toward you
- Engage you back as you pull

Single arm hammer strength high row into both arms

Complete 21 curls sequence right into lower back hyperextensions. 

Rest and repeat!

Complete 
-7 upper half curls (top to mid)
-7lower half curls (middle to bottom)
-7 full range curls (top to bottom)

That’s ONE set 


 (nothing too heavy going for control here- I used 20lbs)

Barbell “21’s” bicep curls

Holding light 20lb barbell is optional! You can always do body weight.

- Raise and lower your upper body engaging your lower back and glutes
-pad is right on hips 
-be sure not to over extend at the top! Just want to feel tension in the lower back then return to start. Don’t “arch” your back too much

Barbell Hyperextensions

Superset 2

BACK DAY BEST DAYYYY

Braelyn

BACK & BIS

BACK DAY (mainly) PULL SESH!

BACK DAY

PULL DAY! Back!

BACK DAY!

BACK DAY (with a little arms)

HOURGLASS FIGURE BACK DAY!

Emmie

1st day back after being sick for a week and felt amazing killing back and biceps . I’ll definitely feel the soreness tomorrow 😂😩

Steffany Hernandez

PULL DAY

Anna

PULL DAY! 💪🏼

BACK BURN (w/ bicep pump)

Lauren Cowley

Emma Mathews

Back burn

PULL DAY (back & biceps)

Monica

BABY GOT BACK (& biceps lol)

BACK & BICEPS

BACK & BICEPS BB 😝💪🏼

BIZZAYYY DAY 
 (Back & biceps lol)

BACK DAYYY w mega bicep burnout 💪🏼

Strong back & chiseled biceps 😤

BACK & ARM PUMP

BACK & BICEPS 💪🏼

BACK DAY! (Ft BICEPs)

STRONG SEXY BACK

BACK & BICEP PUMP

Back & biceps baby! 💪🏼😤

BACK/ BIS

BABY GOT BACK AND BICEPS!

Seggsy Strong Back

WIDE BACK SNATCHED WAIST 🔥

Back & Biceps

BACK!

Strong back 🤛🏼

Back. & Biceps! 💪🏼

Strong back babes 💪🏼

BACK ATTACK

Lets hit BACK & BICEPS

PULL DAY: biceps and back baby! 💪🏼🫶🏼

FULL BACK WORKOUT! And biceps of course 👏🏻

Shredded Back Workout 💪🏼

Brittney

BIG BAWDY BACK DAY!

Back and biceps 💪🏼😚

Biceps and back 🤍💪🏼

BACK 🤝 BICEPS

BACK ATTACK (w biceps!)

Back & biceps 💖💖

look BACK at it! (Back & biceps  hehe)

BACK ATTACK 💥

BACK DAY BEST DAYYYY

More workouts from KICK IT With Kay