Name: Playbook - ATO FITNESS by Kayla Rossi - 4.13 | BACK AND BIS
Uploaded: 2023-12-06T19:58:48.804Z
Duration: 45 min
Description: 4.13 | BACK AND BIS

Derrik Olmstead

I just got destroyed…yet why do I love it 🤣💀
Every workout is worth the pain even though I grow slow 🤣

Francine LaDuca

Pull ups

- 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

* increase weight each set

Wide grip lat pulldown

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

Pull down superset

- grab alternate cable, holding the ball at the end 
- using lats keep your chest up and pull straight arms down to the side engaging lats

seated cable crossover lat pull downs

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back
- 10 on each arm

Single arm dumbbell rows

- With a close grip pull the attachment in towards your body
- 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 close grip cable row

Do all 3 exercises back to back. Then rest 1 min

Cable rope Bicep curl

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

Plate bicep curls

Bicep TRISET

4.13 | BACK AND BIS

Hell yeah!!! I love working out more and more everyday!!!

París

TAWNY

BACK AND BICEPS

I enjoy doing these workouts more and more everyday!!! Fight through the pain!!!

4.13 | BACK AND BIS

Community

More workouts from ATO FITNESS by Kayla Rossi