Name: Playbook - Kyle Carillet - BACK | Day 2
Uploaded: 2023-11-06T00:23:11.720Z
Duration: 70 min
Description: BACK | Day 2

Back Day

Single arm machine-or cable high row
10, 10, 8, 8

Seated wide grip higher row
12, 10, 10, 8

Single arm horizontal row (machine or dumbbell)
10, 10, 10

Lat pulldowns 
10, 10, 8, 8
Underhand grip pulls 
10, 10, 8, 8

Straight arm pulldowns 
15, 15, F

Seated bicep curls (big squeeze)
12, 12, 12, 12
Standing crossbody hammer curls
12, 12, 12, 12

Using a single handle on the lat station.
We are going to give it a good 3-4 second negative on the way up big squeeze down, driving that shoulder blade back to squeeze our lat with a 1-2 second squeeze.

Lat station single arm high row

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row (wide grip)

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Plate loaded machine single arm row

Starting with our wide grip pulldowns then directly into those underhand grip pulldowns

- 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

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

Lat pulldown superset

- 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 (slow reps)

Starting with our seated double curls nice and slow then right into those crossbody hammer curls.

Sitting on an incline bench using a low to moderate weight. Curl dumbbells up and squeeze the biceps as hard as you can for 3-4 seconds then into a 3-4 second negative

Seated dumbbell curls (1 second pause/squeeze at top)

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells across your body to a 90 degrees engaging your bicep as you curl

Crossbody Dumbbell hammer curl

Bicep superset finisher 🔥

BACK | Day 2

Chelsea

Marc

PUSH DAY | Day 1

PULL DAY | Day 2

Single leg hypertension & the lunges 🥵

LEGS | Day 3

Arms/Shoulders | Day 4

Chest&Back touch-up | Day 5

Glute/Ham Day | Day 6

Rest Day 🦖 | Day 7

Daniel

Great Monday kickoff! Have a great week everyone! 🤟🏻

Love it, feel my back and biceps after this workout on fire

LEG DAY | Day 3

😰😰 That finisher!! Whooa!! 🤟🏻

Delts/Arms | Day 4

Chest/Back/Core | Day 5

Lower | Day 6

Rest Day | Day 7

That was longer than expected but I’m toasted 🔥

Kyle

Paul

Push Day | Day 1

Pull day | Day 2

Angie

Back/Chest or Rest Day | Day 5

Getting them legs back into summer shape!

Legs | Day 6

Rest Day 🌞 | Day 7

PUSH | Day 1

PULL | Day 2

Arms/Delts | Day 4

UPPER | Day 5

LOWER | Day 6

Rest Day 🏄 | Day 7

Back & Bi’s | Day 1

Chest & Tri’s | Day 2

LEGS (quad focused) | Day 3

Arms & Shoulders | Day 4

Back/Chest & Core | day 5

Legs (ham & glute focused) | Day 6

REST DAY 🏄 | Day 7

Chest & Tri’s | Day 1

Great set 
Felt my back muscle little tense but loving it

BACK | Day 2

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