Name: Playbook - KICK IT With Kay - Strong back & chiseled biceps 😤
Uploaded: 2024-01-01T12:36:37.162Z
Duration: 45 min
Description: Strong back & chiseled biceps 😤

FIRSY THREE SETS INCREASE WEIGHT EACH SET AIMING FOR BETWEEN 10-15 REPS. Last set do 10 HEAVIEST right into 15 more reps at half that weight. (Dropset)

FORM
- Grab the bar with your palms facing forward with a wide grip
- Lean back just slightly to around,keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your chin/upper chest  ish (just to wear you feel your lats squeezing- don’t go too low where the work goes into your biceps) engaging your back as you pull
- Pause and return to the initial position, keeping tension at the top (don’t “dangle”)

Wide grip lat pulldown

10-12 rep range! Clean reps. Try not to “jerk” bar up 


- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Complete 12 cross body single lat pull downs each side into 15 hyper extensions. 

Rest & repeat

- Kneeling side facing to the cable
- With the outside arm, extended over head
- Pull the handle down bringing your elbow toward your hip engaging your lat
- Pause, and then slowly lower the weight stack back to the starting position as you extend your arm back overhead 
- Complete desired reps then repeat on the opposite side

Kneeling crossbody lat pulldown

- Hold a light barbell (20 lbs) with a wide grip  
- Raise and lower your upper body engaging your lower back
*don’t come up too high we don’t want to over extend the back.. just enough where you feel tension on the lower back

Weighted hyperextensions

Superset

Complete 15 cable rows right into 15 medium weight preacher curls. Rest and repeat

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

Machine preacher curl

-start with cable in lowest notch with two handle attachments 

-use your fingers as “hooks” to grasp the handles (not a super tight grip bc most the work should be in your back not biceps)

-bend over slightly as shown and keep back as straight as possible, beck in line with spine 

-bring handles towards your hips and control the release

Standing Cable Row

Complete 15 of each exercise. Rest 30 seconds and repeat twice more!

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

Dumbbell incline curls

*pick medium weight (want it to be kind of difficult but still good form not swinging the weights)

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

Dumbbell hammer curl

Bicep burnoit

- Press your chest against the pad, booty can slide back on the seat slightly 
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

*try not to let your booty “bounce” or some off the seat when you perform these!

Hammer strength high row

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