Name: Playbook - KICK IT With Kay - W3/D5 Lets hit BACK & BICEPS
Uploaded: 2024-01-01T12:36:37.078Z
Duration: 60 min
Description: W3/D5 Lets hit BACK & BICEPS

Woooo this was such a good one 🔥💪🏼

Emma Mathews

Anastasia

Nicole

The title says it all! A solid back day with some bicep work of course!

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

Cable rope straight arm pulldown

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

First set is a medium weight warmup set. Last theee sets should be a challenging weight for 10-12 ish reps until failure! If 10 reps is easy go heavier 

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- 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

Barbell pendlay row

Increase weight each set! LAST SET DROPSET: 10 heavy reps right into 10 medium right into 10 light pause reps 


- Pull the attachment in towards your body with a neutral grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated V-bar cable row

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position
-don’t lock out arms completely at bottom until done with entire set

Straight bar cable bicep curls

Pick weight that makes your max around 10-12 reps 



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

Your arms should be toast by the end of these!

Machine preacher curl

W3/D5 Lets hit BACK & BICEPS

Burpees and oblique crunches got the best of me. Killer workout

Emily Williams

Kelli

W1/D1 FULL BODY WORKOUT! SWEAT SESH

Didn’t think I would make it to the last rep… but that’s the goal! 💪🏼🎉

Saryn

Amazing 💪🏻! Love the reps and my arms will be noodles tomorrow 😂

Kaitlin Rogers

W1/D2 Shoulders chest and arms!

Tiffany

W1/D3 LEGS

Hurt my back helping in the yard this weekend so took it easy. 1 mile jog, leg curl, leg extensions & leg press. 35 minutes total

W1/D4 ACTIVE RECOVERY

🦋 wings are burning! About to fly away with this workout 👏🏻

W1/D5 BACK DIZZLE

When you start your day with this workout, you know it’ll be a good day 🎉

Leg MURDER is right. My legs are shaking so good 😵‍💫

W1/D6 LEG DAY MURDER

W1/D7 FULL REST DAY

Whewww i think this is the hardest workout i have ever done 😮‍💨

W2/D1 HIIT 😅

Shoulders are feeling extra good today 💯💪🏼

My shoulders hate me now…. But they’ll thank me for it later!

Anna

W2/D2 UPPER BODAYYY: chest, triceps & shouldas

Those 45 leg press took the cake today 🥵

😮‍💨 my muscles were crying. Good workout for today!

Brittney

W2/D3 legggiessss 🦵🏼💕

Did 40 min with half on incline 12 and half incline .5

W2/D4 ACTICE RECOVERY

By the time I got to the bicep superset, my muscles wanted to give out, but I did NOT quit 💪🏿👏🏿

W2/D5 BACK DAY!

The perfect workout to do post vacation 🥰

W2/D6 LOWER BOD!

W2/D7 FULL REST DAY

Whoowee feeling it after this one 😮‍💨

W3/D1 FULL BODY! High intensity.

W3/D2 CHEST TRICEPS AND SHOULDER DAY

Every part of my legs are shaking! Thanks Kayla!!

W3/D3 LETS TRAIN LEGS!

W3/D4 ACTICE RECOVERY

W3/D6 PEACH PUMP🍑

W3/D7 FULL REST DAY

W4/D1 FULL BODY GAS 😮‍💨

W4/D2 UPPER: chest shoulders arms

I am physically struggling to walk right now🤯🤯

And my quads are pure jello! Loved this workout!!

W4/D3 LEG DAY WOOHOO

W4/D4 ACTICE RECOVERY

W4/D5 BACK DAY BEST DAYYYY

Woooo had to battle through this one 😅

W3/D5 Lets hit BACK & BICEPS

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