Name: Playbook - Kyle Carillet - BIG Back & Bi’s | Day 2
Uploaded: 2024-03-11T00:49:48.258Z
Duration: 65 min
Description: BIG Back & Bi’s | Day 2

Michele

BIG Back & Bi’s

Single arm pull-down 
(Reps per arm)
10, 10, 8, 8
Close grip pulldowns 
12, 12, 10, 10

Barbell bent over rows
14, 12, 10
Inverted bodyweight row (underhand grip)
10, 10, 10 

Wide grip lat pulldowns 
12, 12, 12, 12

Rope Straight arm pulldowns 
10, 10, 10
Rope bent over low row
10, 10, 10
Rope laying face pull
10, 10, 10

Alternating dumbbell curls
20, 16, 14
Trx curls (slow and controlled)
10, 10, 10

Hammer curls
20, 20, 20

Starting with our single arm pulldowns then right into those close grip!

- using a lat station, sit sideways and grab handle with arm on the outside. 
- back nice and straight, pull down driving your elbow to your hip engaging you lat. 
- then return to starting position and repeat.

Lat station single arm pulldown

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- slowly return back to start and repeat

Close grip pulldown

Superset

Starting off with our heavier bent over rows then jumping under the bar for some inverted body weight rows

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

Option 1: legs straight out (harder)
Option 2: knees Ben and feet down (easier)

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended
- Your body should be straight hanging underneath the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row - underhand grip

Row Superset

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Wide grip Lat pulldown

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 our alternating curls then jumping into those trx curls to really get those biceps fired up!

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

*use a barbell rack on a higher setting or smith machine if you don’t have trx bands. 

Using the trx bands preform standing leaning back curls, take your time and control your movement and squeeze with these!

Trx standing bicep curls

Bicep superset

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

Dual Dumbbell hammer curl

BIG Back & Bi’s | 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

BIG Back & Bi’s | Day 2

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