Name: Playbook - KICK IT With Kay - Lets hit BACK & BICEPS
Uploaded: 2024-01-01T12:36:37.465Z
Duration: 60 min
Description: Lets hit BACK & BICEPS

The title says it all! A solid back day with some bicep work of course!

- 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 increases reps decrease. Last few reps should be really difficult to complete- pick weight accordingly 

LAST SET IS 20 REP DROPSET: 10 heavy reps into half the weight for 10 additional pause reps



- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

First set is a medium weight warmup set. Last theee sets should be a challenging weight for 10-12 ish reps until failure! If 10 reps is easy go heavier 

- 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

Increase weight each set! LAST SET DROPSET: 10 heavy reps right into 10 medium right into 10 light pause reps 


- Pull the attachment in towards your body with a neutral grip
- 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

Seated V-bar cable row

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position
-don’t lock out arms completely at bottom until done with entire set

Straight bar cable bicep curls

Pick weight that makes your max around 10-12 reps 



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

Your arms should be toast by the end of these!

Machine preacher curl

Lets hit BACK & BICEPS

Braelyn

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Emmie

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Steffany Hernandez

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Anna

PULL DAY! 💪🏼

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Lauren Cowley

Emma Mathews

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Monica

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look BACK at it! (Back & biceps  hehe)

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