Name: Playbook - Kyle Carillet - BACK | Day 2
Uploaded: 2023-11-13T01:03:08.306Z
Duration: 70 min
Description: BACK | Day 2

Joab

Never had so many comments about the growth in my back!!! Thanks to these workouts

Angie

Getting thickkkk! Might eat some cake now!

Kyle

Chelsea

Michele

Assisted pull-ups
8, 7, 6, 5

Favorite lat pulldowns 
12, 12, 10, 10

Chest supported dumbbell rows
10, 10, 10, 10

Lat station high in front row
10, 10, 8, 8

Tri-set burn out🔥
Straight arm pulldowns 
10, 10, 10
Low rows
10, 10, 10
Laying face pulls
10, 10, 10

Preacher curls
12, 12, 12
Waiter curls
12, 12, 12

- Pull the end of the band down, and place it around your knee or foot
- hold the bar with an underhand grip (palms facing you)
- Pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

Banded reverse or overhand grip pull-up

- Grab the 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

Neutral grip lat pulldown (attachment or dual handles)

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported neutral grip row

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

Ab absolute killer one here, we are running through all three exercises then taking our rest!

- 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

Grab the rope set at the highest setting and take a few steps back.
Set up in a staggered stance, pull elbows towards your hips and imagine pulling the rope through your belly button then big a big squeeze. This is going to really light up and isolate those mid to lower back muscles.

Cable rope low row

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable laying rope high face pull

BIG Tri-set🔥

Starting with heavier preacher curls then right into those waiter curls.

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

*watch video to understand the form!

Using a single dumbbell with both palms under one side of the dumbbell. Instead of curling out and up like a normal curls. We are going straight up and dragging as close to the body as we can. Once we hit the top squeeze for 1-2 seconds.

Waiter curls

Bicep burn out🔥

BACK | Day 2

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 🔥

Paul

Push Day | Day 1

Pull day | Day 2

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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