Name: Playbook - KICK IT With Kay - Back & biceps 💖💖
Uploaded: 2024-01-01T12:36:37.553Z
Duration: 60 min
Description: Back & biceps 💖💖

You know the drill! Challenge yourself with weight and if you can’t go any heavier challenge yourself with reps! 

We are training 1-2 reps from failure each set! You are stronger than you think and half the battle is mental! Break down those mental barriers!

Increase weight if you can but still stay in 10-12 rep range For first 3 sets 

LAST SET: dropset: 10 heavy reps then drop the weight in half and do TWENTY additional reps right away (should burn)



- 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

Each set do the following back to back: 


-12 seated rows right into
-12 seated rope hammer curls

-using a rope attachment 
-hold with wrists facing one another 
-keep elbows close towards sides 
-send elbows to the back wall and use your back to pull the rope towards your belly button 
-squeeze your shoulder blades together for two seconds at there top! Try not to use too much momentum

Seated Rope Rows

- keep spine from rounding  
-can lean back slightly so that you can have a full range of motion extending the arms 
-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

**pick a weight that makes 12 painful to complete but possible lol

Seated rope hammer curls

Seated row & curl superset

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

Depending on weight do 10-12 ish reps. Last rep should be almost impossible to compete! 

- 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

Each set do the following back to back:

-15 weighted hyperextensions 
-15 waiter curls

Holding 20-25 lb DB  is optional! You can always do body weight especially if you haven’t built up much lower back strength yet!!


-toes pointed forward feet parallel 
- Raise and lower your upper body engaging your lower back (will feel hammies and  glutes a little bit really think about the lower back here) 
-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

Hyperextensions

Hold a medium heavy dumbell from the top with wrists flipped and palms facing the curling (think about holding a tray like a waiter!)

Curl up towards your chest and control the negative, come down almost all the way but don’t lock out your elbows between reps

Waiter curl

Lower back & bicep superset

A truly horrible angle of me plz don’t blackmail hahahahah

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

DB incline curls

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