Name: Playbook - KICK IT With Kay - WEEK 6 DAY 2: Strong back & chiseled biceps 😤
Uploaded: 2024-01-01T12:36:37.350Z
Duration: 45 min
Description: WEEK 6 DAY 2: Strong back & chiseled biceps 😤

I won’t be able to wash my hair 💪🏻

Kayla

Megan

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

WEEK 6 DAY 2: Strong back & chiseled biceps 😤

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

Whitney Yeauger

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

Emma Mathews

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

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. 😍🙌🏽

Karissa

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)

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

WEEK 6 DAY 2: Strong back & chiseled biceps 😤

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