Name: Playbook - KICK IT With Kay - Back & biceps baby! 💪🏼😤
Uploaded: 2024-01-01T12:36:37.283Z
Duration: 61 min
Description: Back & biceps baby! 💪🏼😤

You know the drill! 

Practically everything is in the 10-15 rep range. So challenge yourself and if you find you’re getting 15 easy, go a little heavier! 

Each set should be a little more difficult. Progressive overload!

Start sitting 

Hold the bar with a wide grip like you would Lat pulldown 

Keep shoulders down and away from your ears 

Send elbows towards the floor, engaging the LATS, and squeezing shoulder blades 

Control the way down (feet are just for support but try to use your legs as little as possible!)

Smith machine seated pull up

- 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

Challenge weight! 12-15 reps 

Hinge from hips keeping straight back almost parallel to floor 

Hold bar underhand and keep arms close to your sides bringing bar from out in front of you towards your belly button

Barbell underhand Bent over row

Complete 12-15 cable rows into 15 wide bicep curls

-put two handle attachments on a cable machine (lowest notch) 

-hold handles with loose grip, palms facing inwards towards one another

-keep back flat slightly hinge from hips 

-row elbows back towards back wall close to your sides bringing handles towards belly button

Standing Cable row: close grip

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell wide bicep curls

Superset 1

Complete 12-15 face pulls right into incline spider curls!

- start with rope attachment on high notch on cable machine 

-sit down and lean back slightly 

-Squeeze your shoulder blades together  then pull the cable towards your chest with elbows fairly wide  then control the release

Cable face pulls (upper back focus)

- lay on tummy on incline bench 
-Sink into the pad as much as possible where top is is crease of your armpits 
- Get a good stretch in your biceps and curl all the way up and slightly flex at the top of each rep 

*slow and controlled here is better than rushing!

Spider incline bench curls

Superset 2

Back & biceps baby! 💪🏼😤

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