Name: Playbook - KICK IT With Kay - PULL DAY: biceps and back baby! 💪🏼🫶🏼
Uploaded: 2024-01-01T12:36:37.472Z
Duration: 60 min
Description: PULL DAY: biceps and back baby! 💪🏼🫶🏼

Back workout with some bicep work! Not many exercises so really push yourself with the weight!

⭐️had to do these on a cable machine bc I’m in a hotel gym but you can use normal seater pulldown machine if your gym has one ◡̈ 

Increase weight each set. Last set is a DOUBLE DROPSET: do 10 heavy reps then lower the weight by 20 lbs and do 10 more reps and then lower 10 lbs once more for 10 final pause 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

Increase weight each set! Last rep of each set should be failed or almost failed.  To ensure you’re challenging yourself! 


- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

(Your machine will likely look different this is a hotel one but any high row machine will work!)

- Keep chest up 
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Hammer strength high row

Complete 12-15 incline bicep curls right into 12-14 chest supported curls

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

Support chest on incline bench
-keep upper arm above elbow on the edge of the top of the bench. Elbows stay tucked not flared out 
-control dumbells down away from you and back up towards chest really isolating the bicep! 
⭐️think about flexing at top of each rep

Chest supported curls

Incline bench Biceps

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