Name: Playbook - KICK IT With Kay - W3/D5 BACK & BICEPS
Uploaded: 2024-01-01T12:36:37.324Z
Duration: 60 min
Description: W3/D5 BACK & BICEPS

Leg day has always been my fave… until I started summer shred! 🔥 challenging my upper body an feeling myself get stronger is so damn empowering! Just what I needed!! 💃🏻🌺🌴👙

Jamie

Feeling hyped 👊🏼 never skip upper body dayyyy! 🤪

Kelli Johnson

rylie grace

Brittney

*first set is a little lighter to warmup then add 5-10 lbs or so!

- 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

Dumbbell bent over row (double)

Complete 12-15 straight arm pulldowns into 16 alternating bicep curls

- Keeping your arms straight pull the upside down v bar (can also use rope attatchment here or straight bar instead)  down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

** NOTICE HOW TENSION STAYS IN MY LATS (aka little “wings” on the sides of my back, not my arms. If you only feel it in your arms go a little lighter

Cable straight arm pulldown

8 each arm per set! (16 alternating reps each set total)

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- One dumbbell will hold at the top of the curl engaged as you lower and re-curl the opposite arm
- Switching back and forth for time or reps

*SLOW AND CONTROLLED HERE! Don’t swing.

Dumbbell ISO bicep curls

Superset 1

SETS: first 3 sets increase each set. Last set do 11 heavy reps dropset right into 12 additional pause reps (about 15 lbs lighter) squeezing your back at the top for two seconds on each rep 





- Using and underhand grip pull mag bar
towards your hips


**if your gym doesn’t have this handle can use two handle attachments instead abs just hold them with an underhand grip the same way)

-naturally back will move some but try to stay upright as possible and use your BACK to squeeze the weight back towards your belly

Underhand seated row (using little mag bar handle)

SETS: first 3 increase weight each set! Test yourself here! Last set do 10 heavy right into 10 additional reps (half the weight) for pause reps where you squeeze at the bottom of each rep for two seconds 

- 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

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just about shoulder width apart with an underhand grip 
- 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
-repeat

Barbell pendlay row

*16 reps total each set (8 each arm)

- Begin with a dumbbell in each hand sitting on end of a bench
-keeping arms slightly turned out this entire time to hit the bicep at a different angle
- Curl one of the dumbbells up towards your shoulders engaging your bicep
-lower with control and repeat on the other arm

Seated Dumbbell alternating bicep curls

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

Machine preacher curl

W3/D5 BACK & BICEPS

Fire!! Loving this summer workout program! 💕🔥💪🌴

Emily Williams

Ab circuit! (Do twice this week!)

Emma Mathews

Bodyweight only abs

Shredded core circuit

Loved adding this at the end of my back workout. It was quick but a killer burn!

Kate

Tight Abs!

WEEK 2 CORE

WEEK 3 ABSKISSS

WEEK 4 CORE CIRCUIT

I wanted to stop after the first set of burpees😂

Emmie

Kayla

Duygu

W1/D1 WEEK 1 DAY 1: HIIT DAY

Literally could barely finish. Towards the end my arms were complete jello

Nicole Schumacher

W1/D2 WEEK 1 DAY 2: UPPER

Megan

Annie

W1/D3 WEEK 1 DAY 3: Booty focused leg day

I’m so bad at putting these in when I work out lol

Rest day but trying to keep my heart beat up some. Slow slow jog and slow slow walk intervals for 35 minutes

W1/D4 WEEK 1 DAY 4: REST DAY

This one made me feel so strong !! I love back days

Anna

W1/D5 WEEK 1 DAY 5: BACK DAY

That KILLED ME! I went to pretty much failure on every set and when I tell you I can’t walk….

Desi

Had to PUSH myself through but I made it. That felt so good🔥

Abby

W1/D6 WEEK 1 DAY 6: LOWER BODY

Used this rest day to walk outside and call some friends- highly recommend!

Madie

W1/D7 WEEK 1 DAY 7: REST DAY

Jenna

Whooped my tail in the best way 😮‍💨💪🏼

I think I almost died! Hard but soo good!!

Whitney Yeauger

W2/D1 WEEK 2 DAY 1: HIIT 😅

My shoulders have a love hate relationship with this workout 😆

This workout left me feeling super strong and refreshed!

Monica

W2/D2 WEEK 2 DAY 2: PUSH DAY!

Great workout! I’m gonna be sore in places I didn’t even know existed tomorrow! 😅🤩

W2/D3 WEEK 2 DAY 3: LEG DAY

W2/D4 REST DAY

Feeling an extreme bicep pump after this one 💪🏻🔥

Loved all the exercises! Great workout 🏋🏽‍♀️

W2/D5 WEEK 2 DAY 5: PULL DAY

Kayla you’re killing me! I haven’t had that good of a leg workout in a long time!!! My legs are exploding !🥵

I’m gonna sleep good tonight… 👊🏼❗️💯

W2/D6 WEEK 2 DAY 6: LEGGIES!!

Idk why today was a tough one but this killed me lol. Trying to get more cardio in

W2/D7 REST DAY

Wanted to give up and pushed thru. Good workout 💪🏼

W3/D1 SWEATY FULL BODY

Arms on fire 🔥 hurst so good! Ready to tackle my day now! 💪

My arms my fall off… but it’s all good! Such a good workout!!

W3/D2 PUSH DAY :)

W3/D3 LEGS 🦵

W3/D4 REST DAY

Those 15-15-15-30’s 🥴😮‍💨 killer!!

W3/D6 LOWER BOD

W3/D7 REST DAY

W4/D1 MONDAY HIIT

holy those prison push-ups were killer !!

Whew!! My arms are exhausted! I love it 🥰

W4/D2 PUSH DAY!

I’m gonna be feeling this one tomorrow !!

Hannah

W4/D3 LOWER 🍑

W4/D4 REST DAY

Such a good one today!! Got my biceps poppin off 💪

W4/D5 BACK DAY BABY

It hurts so good!!!! Endorphins on overload!!!! 🤍🤍💦💦🔥🔥🔥

W4/D6 QUAD Focused Leg Day

W4/D7 REST DAY

Today was a SWEAT FEST 🥵 I burned over 500 Calories!

HIIT days are always the worst in the best ways!! Great workout 💪🏼

W5/D1 HIGH INTENSITY INTERVAL TRAINING

W5/D2 Chest shoulders triceps!

Ohhh emmm geee 😮‍💨
So tough, but so good 🏋🏿‍♀️

Kicked my tail & loved every second of it!!

W5/D3 LEG DAY!

W5/D4 REST DAY

W5/D5 BACK & BICEPS 💪🏼

Great workout after being sick for a week!!

W5/D6 LEG DAY BEST DAY

W5/D7 REST DAY

Whew!! A rough one but i loved it!!! 🥰

The burpee supersets always get me🥵 great workout!!

W6/D1 FULL BODY SWEAT: HIGH INTENSITY

W6/D2 PUSH DAY

That last one 😅 my legs are jello 🙌🏼

The leg extension burnout at the end😅😅👌🏽

W6/D3 Leggggs!

W6/D4 REST DAY

Arms are feeling good after this one!! 🤩

W3/D5 BACK & BICEPS

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