Name: Playbook - KICK IT With Kay - FULL BACK WORKOUT! And biceps of course 👏🏻
Uploaded: 2024-01-01T12:36:37.481Z
Duration: 60 min
Description: FULL BACK WORKOUT! And biceps of course 👏🏻

Emma Mathews

BIG BACK DAY! Focus on challenging yourself with some heavy weight here. Remember wide back= illusion of a snatched waist! 😉 But even more important than that a strong back/core is the foundation of all your lifts!

Don’t be afraid to try going heavy here! Test your strength! It’s safe to do so on this machine you can’t really fail 


- Grab the bar with your palms facing one another 
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

*dont hang at the top, keep the tension!

Lat pulldown

- Bend over at 45 degrees 
-hold bar with an underhand grip 
- Row from out in front of you to your belly button keeping your elbows tight, bringing elbows straight  back and up 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row UNDERHAND

⭐️last two sets are 10 heavy dropset into 20-30lb s lighter for 10 additional pause reps (squeezing at the top of each rep for two seconds… painfully slow lol)


-using a narrow grip handle of some sort (or two handle attachments) 

-keep elbows in next to your sides and pull handle towards lower rib cage 

-squeeze your shoulder blades together for two seconds at there top! Try not to use too much momentum

Seated Row

- Squeeze your shoulders then pull the rope towards your face, feeling the work in your rear delt!

*can have feet in a split stance if you need extra support if you’re going heavy like me or you can just stand with feet parallel!

Cable face pulls

Pick a medium eight but should be challenging to finish 15! You should be fatigued by now so we are doing high reps to burnout 

- 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

Depending on weight do 10-15 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

Complete 12 controlled hammer curls right into alternating cross body bicep curls until failure

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl

Alternating bicep curls! 

Try not to “swing” or use momentum! Just slow controlled reps

Just make sure you do an even amount in both arms!

Alternating bicep curl

BICEP SUPERSET

FULL BACK WORKOUT! And biceps of course 👏🏻

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

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 BEST DAYYYY

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! 💪🏼🫶🏼

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 💥

FULL BACK WORKOUT! And biceps of course 👏🏻

Community

More workouts from KICK IT With Kay