Name: Playbook - KICK IT With Kay - Shredded Back Workout 💪🏼
Uploaded: 2024-01-01T12:36:37.489Z
Duration: 60 min
Description: Shredded Back Workout 💪🏼

Staple exercises! Challenge yourself with adding weight each set while attempting to stay in the rep range! Every set should be 1-2 reps to failure!

If you do assisted make sure they are still challenging! If you get 15 reps easy you need to use less help! 

Use Bodyweight only if you can!


- Chin and chest up 
-tummy is tight and back is engaged!
- Focus on your elbows going down towards the ground and not allowing your arms to overpower

Assisted pull-ups

Increase weight each set! 

Last set is a dropset! Do 8 heavy as possible then immediately drop the weight in half and do 10 additional pause reps 


- Keeping your arms straight push the bar down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable straight arm pulldown

Increase weight each set! Aim for 12-15 reps 

-using any wide bar attatchment) like I am, attach it to the row machine 

-sit with back as upright as possible 
-keeping elbows flared out row back to bring bar under your chest 

-last few reps won’t be able to come all the way into chest, but partial reps are still OK! As long as you feel tension in your mid back!

Seated row wide grip

Hold handles with a wide grip and pull down using your LATS not arms(obviously biceps will help but try to think of fingers just being “hooks”) 

⭐️increase weight each set! As reps increase your rep range will decrease and that’s ok! Just go till failure each set! 

⭐️last set is a dropset: as many as you can do heavy then finish the reps to 30 with half the weight… you should be on fire 

-keep elbows wide and send towards the floor 

-squeeze at bottom for a split second think about punching shoulder blades together and flexing your back as if someone was taking a picture 

-control the release and don’t “dangle” from the top always keep slight bend in arms and tension in the lats

Hammer Strength Lat Pulldown

*10-12 REPS EACH ARM PER SET


- Hinge at the hips to lean forward
- Your knees should be slightly bent
-use your opposite hand to support you on a bench 
- Pull the dumbbell up and back towards your belly button (keeping your elbows close to your body)
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (single arm)

Complete 15 cable curls into 15 hammer curls

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Straight bar cable curls

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

Dumbbell hammer curl

Bicep superset

*10 reps each arm!

- adjust cable machine to where is is about should height 

-use light weight on machine like 5-10 lbs

- holding the cable ball out in front of you, push it out to your side (should feel rear delt activating)  don’t let your elbow sag! 

⭐️Slight bent in arm but not completely bent you aren’t using your arms here!! 


-return slow and controlled to starting and repeat

Single arm cable rear delt fly

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