Name: Playbook - KICK IT With Kay - Back. & Biceps! 💪🏼
Uploaded: 2024-01-01T12:36:37.439Z
Duration: 61 min
Description: Back. & Biceps! 💪🏼

Full back day! With biceps of course!

Challenge yourself to really focus on mind to muscle connection. Don’t just pull the weight- really think about feeling each rep in your back!

15 straight arm pulldown right into 15 cable rope rows

- 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

Lean back slightly holding rope 

Keeping elbows down close to sides row arms back towards the back wall 

Think about punching a phone between your shoulder blades

Cable standing rope rows

Superset

-last set do 10 heavy reps into half the weight for 10 additional squeeze reps 



-keep back straight as possible 
-think about using your back and flexing between each set as opposed to using your biceps , elbow going back staying close to your sides 
- first three sets increase weight

Seated rows

-find mag bar attatchment (might have to ask gym employee where one is :)

-hold with wrists facing inwards, gripping lightly keeping work in your lats 

-think about driving your elbow toward the ground

Mag grip Lat pulldown

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

(Think about working little dimple on back of shoulders!)

Machine reverse fly

-cable on lowest notch with rope attachment 
-hold rope with hammer grip 
-pull rope up towards your chest control down

Bicep cable curls

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

Machine preacher curl

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