Name: Playbook - KICK IT With Kay - WEEK 5 DAY 2: BACK DAYYY w mega bicep burnout 💪🏼
Uploaded: 2024-01-01T12:36:37.288Z
Duration: 50 min
Description: WEEK 5 DAY 2: BACK DAYYY w mega bicep burnout 💪🏼

Jamie

Whitney Yeauger

Karissa

Emma Mathews

Anna

Back day! 😤

With a killer bicep burnout at the end!

*of you have a really strong pull-up do these without the band! 

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

Complete 12-15 reps of rows right into 15 reps straight arm rope pull downs! 

Rest and repeat 3 x more! Increase weight each time on your rows!

- Using the mag bar grip pull the bar towards your belly button   (Elbows stay wide)
-flex your back at the top of the movement! Remember it’s about the back not biceps here 
-try to keep chest as tall as possible and use as little momentum as possible

Seated row (mag bar wide grip)

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

Superset 1

*12 reps each side per set increasing weight each set! If 12 reps is easy you need to go heavier! 

- Support yourself using your opposite arm 
-hinge from your hips (upper body at about 45 degrees)
- Row dumbbell from out in front of you back to your hip bone while retracting your shoulder back and flexing your lat. elbow gets sent back & up 

Complete desired reps then repeat on other side!

Single arm dumbbell row

Complete 15 face pulls onto 12 concentrated bicep curls each arm!

-put cable on medium high setting and attach rope 

-grab rope, sit down in front of the cable machine, and lean back just slightly 

- Pull rope towards your nose/chin area letting your elbows flare out  and squeeeezing your back/shoulder blades to flex 

- Pause and return to the initial position

-try to keep body pretty still (not yanking forward and backwards)

Seated face pull

*12 reps each arm per set! Last two reps should be difficult to complete if not go heavier! 


- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell concentration curl

Superset 2

-attach MAG bar to pulldown machine (if don’t know what it is just google it- a black bar with “hooks” at the end of it for you to hold)

-hold with palms facing in and use your fingers as hooks. Work is alllll in your LATS

-keep back straight (can arch back slightly but don’t swing) pull bar to chin level ish by sending elbows straight down towards floor 

-control the way back up and don’t “hang” at the top… keep tension in your lats entire time until your set is done

Lat Pulldown Mag Bar Grip

INSTRUCTIONS:

*Pick a medium weight for you (I used 40lbs but yours may be 20 or 30)

*complete 10 reps, rest 10 seconds, then complete 10 more reps, rest 10 sec and so on until you get to 100 REPS! 




FORM
- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curl MEGA SET

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

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

Casey

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

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

Loriann

KILLA CORE

WEEK 1 JOURNAL PROMPT: WIN THE DAY

Nicole

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

Emmie

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 🙌🏼

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

WEEK 3 DAY 2: BACK & BICEPS BB 😝💪🏼

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

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