Name: Playbook - KICK IT With Kay - WEEK 3 DAY 2: BACK & BICEPS BB 😝💪🏼
Uploaded: 2024-01-01T12:36:37.116Z
Duration: 60 min
Description: WEEK 3 DAY 2: BACK & BICEPS BB 😝💪🏼

Nicole

Back days are becoming my fav! This was a good one 👏🏼

Whitney Yeauger

Loriann

Emmie

Emma Mathews

Karissa

*band optional if you need extra assistance 

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

Complete seated rows and go straight into bicep curls (weight challenging but not too heavy that you can’t isolate the bicep. I used 20/30 ish lbs)

*get heavier each set as you do reps go down

-attach two single handle attachment to seated row machine 
- grip handles with palms facing in towards one another & pull handles towards your hips
- Pull your hands apart at full contraction 
-flex your back at the top of the movement  (think about pinching shoulder blades together)
-control the release

seated row (using single handles)

*use two handle attachments on seated row machine 
*hold handles with underhand grip
*keep back straight and curl handles towards your chest, flexing bicep at the top and slowly releasing

Seated Cable Bicep Curl

Superset 1:

Complete 10-15 Lat pull downs (increasing weight each set!) into 12-15 face pulls

- 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

- Pull rope towards your chest letting your elbows flare out  
-pinch your shoulder blades and squeeze the back! 
- Pause and return to the initial position

Seated face pull (back focused)

Superset 2

Complete 10-15 Lat pull downs  into painfully slow and controlled bicep curls 😝

*use WIDE bar and hold the bar outside shoulder width to engage your lats 
- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats 

TIP: think about pushing your arms down through water or peanut butter!!

Wide grip straight arm pulldown

Go SLOW on the negative!! 

Pick medium weight: heavy enough to be a challenge but light enough where you can really control the weight and squeeze the biceps

Eccentric Bicep Curls

Superset 3

- Bend over at 45 degrees 
-start with barbell on floor 
- Row towards your belly button keeping your elbows tight (not flaring out)
- Maintain tight core and straight spine and avoid swinging or bouncing
-control back to starting (completely on floor) and repeat desired amount of reps

Bent over barbell row to stop

HOW TO:
7 reps low to mid
7 reps mid to high 
7 full reps 
10 second hold 

THATS ONE SET! Repeat desired amount of times

21s Bicep Finisher

WEEK 3 DAY 2: BACK & BICEPS BB 😝💪🏼

Do you have alternate options if our gym doesn’t have certain machines

Casey

My arms are noodles!!!!!! Hurts so good!!

Jamie

Madi

Week 1 day 1  (Chest, shoulders & triceps)

Delayne

My arms are jello! Also I really like how there are videos of you doing the workout so I can always check my form to make sure it’s correct.

Abby

Week 1 day 2: BABY GOT BACK (& biceps lol)

Karsyn

Fatima

Lynne

Week 1 day 3: LEG DAY: HAMMIES & BOOTY FOCUS

Week 1 day 4: REST

Sore in places I never I knew could be sore 😝🤯

Kelli

Mary Coulston

Week 1 day 5: FULL UPPER BAWWDYYY

My legs are SHAKING. Such a good workout!

Week 1 day 6: Lets Burn those LEGS 🔥

Did a little endurance today with intervals for 30 minutes instead of a walk day.

Emily Williams

Week 1 day 7: REST

KILLA CORE

WEEK 1 JOURNAL PROMPT: WIN THE DAY

LOVED IT! But hated at the same time 😭❤️

Kristyn

WEEK 2 day 1: chest, shoulders, triceps

WEEK 2 DAY 2: BACK & BICEPS

Burned 350+ calories on this one! Great workout!

Rachel

WEEK 2 DAY 3: LEG DAY UP IN HIZZAY

Forgot to track yesterday. Went on a long walk/jog outside for an hour

I did some yoga today. Felt nice to stretch out

Week 2 day 4: REST

Well I had to modify a wee bit due to lack of equipment at my apartment gym but loved this.

WEEK 2 DAY 5:  UPPER BODY

Kayla

rylie grace

WEEK 2 DAY 6: HAMMIES & GLUTES

Week 2 day 7: REST

I will definitely start to be doing this at home. Loved it.

SPICY QUICK ABS🔥

WEEK 2 JOURNAL PROMPT ✍️

My shoulders could barely take it 😅🫣

WEEK 3 DAY 1: PUSH DAY 🙌🏼

WEEK 3 DAY 3: LEG DAY LETS GOOO

WEEK 3 DAY 4: REST DAY

Almost let being snowed in defeat my workout today but ended up modifying at home & was still a kicked a$$ workout! 👏🏽

Gabby

WEEK 3 DAY 5: UPPER BOD 💪🏼

First time doing landmine sumo squats/RDLs and I’m officially obsessed. 😍🙌🏽

WEEK 3 DAY 6: Leg dayyyyyy 😝 (with a spicy sled finisher!)

WEEK 3 DAY 7: REST DAY

Spider planks…come on you killed me bc of that😂

WEEK 3: Core WERK circuit 🤌🏼

WEEK 3 JOURNAL PROMPT

WEEK 4 DAY 1: BOOBIES, SHOULDERS & TRICEPS

Back day is easily one of my favs! Loved this one 🤩

WEEK 4 DAY 2: BIZZAYYY DAY 
 (Back & biceps lol)

WEEK 4 DAY 3: REST

💪🏻💪🏻 feeling pumped! I will have jello arms lol

WEEK 4 DAY 4: UPPER BODY TONE UP💪🏼

I hate leg day but dang did it feel good to do this one!!

Okay I think this is the closest to what I did but worked my quads mostly and hamstrings some and I’m dead. I’m not gonna be able to walk tomorrow. I did it without weights

What the heck was that. Hands down the hardest workout so far.

Tara

WEEK 4 DAY 5: LEG DAY 🦵

Don’t have stairs but did 30 minutes tred 3-3.5mph

Face is a tomato, legs are jello— almost lowered my speed but kept it at a 10 for the last 10 mins & somehow pushed through. 🙌🏽

WEEK 4 DAY 6: STAIRS

Decided to go for a run today for 30 minutes and then did some arms. Only so much I can do in my small gym with 5 ppl😑 but I did do 50 minutes in the gym

WEEK 4 DAY 7: REST DAY

WEEK 4 ABS: Med Ball Ab Circuit

WEEK 4 JOURNAL PROMPT: what sparks joy!?

Madie

WEEK 5 DAY 1: PUSH DAY! 💪🏼

WEEK 5 DAY 2: BACK DAYYY w mega bicep burnout 💪🏼

WEEK 5 DAY 3: LEGS FO DAYS

Another day of this on the tred with incline. Exhausted

Lol did this on my apartment stairs and I’m dead 😅

WEEK 5 DAY 4: STAIRS

WEEK 5 DAY 5: UPPER 💪🏼

Oh. My. God. I know I got some gains from this one🍑🔥

Really liked going heavier for fewer reps!! Great sweat 👏🏼

WEEK 5 DAY 6: LEGS (w hiit finisher)

WEEK 5 DAY 7: REST DAY

WEEK 5 ABS: PLANK CIRCUIT

WEEK 5 PROMPT: NIGHTTIME ROUTINE 🌙

WEEK 6 DAY 1 (CHEST TRICEPS SHOULDERS)

I won’t be able to wash my hair 💪🏻

Megan

WEEK 6 DAY 2: Strong back & chiseled biceps 😤

This one was a killlaaa!! I didn’t think I was gonna make it to the stairs but I pushed thru 😬

WEEK 3 DAY 2: BACK & BICEPS BB 😝💪🏼

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