Name: Playbook - Kyle Carillet - BACK DAY | Day 2
Uploaded: 2023-11-20T00:43:18.349Z
Duration: 70 min
Description: BACK DAY | Day 2

Boom! Pull-ups are getting better.  Assisted is making the difference in my strength

Angie

Kyle

Back

Single arm high in front pulldown
3x10

Seated close grip pulldown
4x10
Leg up close grip row
4x10

Seated wide grip machine row
12, 10, 8, F with multiple weight drops

Straight arm pulldown
12, 12 ,10, 10
Assisted pull-ups 
4x5

Seated Machine Preacher curls
4x10
Standing dual hammer curls
4x10

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

Big warm up super set here for the lats/middle back. We are hitting those pull downs then directly into those elevated foot rows

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

Using the last station with a neutral grip bar, place foot on seat and pull just below your chest, then return nice and slow with a big stretch at the end and repeat

Elevated foot cable row (just below chest)

Lat station superset

- 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)

Hitting our straight arm pulldowns then directly into those resistance band or assisted pull-ups

- 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

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

Assisted pull-ups

Back finisher 🔥

Starting off with our preacher curls then directly into those dual arm hammer curls!

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

Machine preacher curl (DB’s can also be used)

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Bicep finisher

BACK DAY | 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 🔥

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 | Day 2

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