Name: Playbook - KICK IT With Kay - Back and biceps 💪🏼😚
Uploaded: 2024-01-01T12:36:37.505Z
Duration: 65 min
Description: Back and biceps 💪🏼😚

Full back workout ending with the perfect bicep burnout!

- Hold the bar with your palms inwards facing one another or reverse grip facing you 
- Pull up engaging your back 
- Go up until your chin goes past the bar
-control the release and don’t “hang” at the bottom 

(Do these unassisted if you can but if not use machine assistance)

Chin ups

Increase weight each set! Aim for 15 but 10-15 rep range is fine!

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

Increase weight each set. As weight goes up rep range will go down naturally. Just go until 1-2 reps of failure each set.

Last set do 10 pause reps into 10 normal reps!


- 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

-put bar in t bar attachment (all gyms have it just ask  if you need help finding it)

*last set do 12 heavy reps then drop the weight in half QUICKLY and go straight into an additional 12 reps… this should BURN

-use a v handle attachment 

-bend over and row keeping elbows grazing your sides 

-think about squeezing your shoulder blades

Bent over t bar 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

With Medium barbell do the following each set: 

-10 close grip curls 
-10 neutral grip curls 
-10 wide grip curls

-start with hands closer together only a few inches apart
-elbows flared out slightly 
-curl up towards your chest and control way down

Barbell close grip curl

- With a barbell in your hands and your palms facing up
-elbows stay close to your sides 
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls neutral grip

-hands super wide on the barbell 
-curl up towards chest and control the release

Barbell wide grip curl

Barbell Bicep Burnout

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