Name: Playbook - KICK IT With Kay - PULL DAY! Back!
Uploaded: 2024-03-17T12:44:09.414Z
Duration: 60 min
Description: PULL DAY! Back!

Pull session! Hitting back w a tad bit of biceps

FIRST SET IT LIGHT RECRTUIMENT SET. 

Next sets are 8-15 rep range

Increase weight each set! As you do reps will naturally decrease but go until failure. 


- 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

Complete the following 3 exercises back to back then rest and repeat

Another name for straight arm pulldowns but doing the REAL way by really using that full range of motion and not staying so upright with the chest 

FORM:
-legs wider than shoulder width 
-start with cable on high notch and chest parallel to the ground 
-grab handles (or rope attatchment ends) with palms facing one another 
-pull handles down and slightly rotate hands when doing so and LIFT the chest to engage the lats 
-release back to starting and really stretch between reps

Dickersons

12-15 rep range (until failure!!)


Kneel in front of cable machine on top notch. 

Hands are holding handles as “hooks” with a parallel grip 

With two handle attachments pull handles to  right under your chest, sending elbow towards the back wall. 

As you row back lift your chest high.

Kneeling cable high row

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

*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

Cable back giantset

- Grab the handle with your palms facing each other/ use your fingers as “hooks” 
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging back and squeezing your shoulder blades at the top of the movement 
- Pause and return to the initial position with control

Lat Pulldown with V handle

Do the following exercises back to back. Rest then Repeat

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

-pick your heavier weights 
- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row

Back superset

🚨🚨EACH SET IS A DROPSET.. do heavy as you can for 6-8 reps then drop the weight by 10 lbs and do another 6 reps 


Attach wide bar of some sort to cable row machine 

Keep back as straight as possible (naturally will have to use some momentum that’s ok!) 

Keep elbows out fairly wide and shoulders down away from your ears 

Row back towards belly button

Wide grip seated row

Pick medium weight. One that is challenging but not so heavy you have to swing or use momentum. Each set do the following back to back! Rest 45-60 seconds and repeat. 

-10 bicep curls 
-10 hammer curls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
-control the way down
-keep the elbow still, the only thing moving is your forearms

DB hammer curl

db bicep burnout

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