Name: Playbook - Kyle Carillet - Back | Monday | 11/7
Uploaded: 2023-09-17T16:10:27.376Z
Duration: 60 min
Description: Back | Monday | 11/7

Killer, and that arm pump…freaking hard pull day.

Joab

Learning to slow down and focus on each set with more attention and strength is going up for sure!

Angie

Ryan Lindsay

Assisted pull-ups  (Warm up)
10, 10, 10, 10

Wide grip lat pulldowns 
12, 10, 10, 8

Standing foot forward row
15, 15, 15, 15

Incline dumbbell neutral grip rows
10, 10, 8, 8
Incline rear Delt swings
15, 15, 15, 15

Single arm dumbbell rows (Dead stop)
10, 10, 8, 8 (each arm)

Straight arm pulldowns 
20, 20, 20, 20

Seated wide high rope rows
12, 10, 10, 8
Seated rope face pulls
12, 10, 10, 8

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

Assisted 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

Wide grip lat pulldown

Using the last stand place one leg up on the bench and use that as leverage. Pushing off that foot pull back and complete a row. Make sure and stretch as far forward as you can returning the bar up to get a good stretch in your back.

Leg up underhand grip rows (bar that is most comfortable)

- Set the bench at 45 degrees
- Row to your hips contracting your lower lats
- Keep your core tight and stay flat on the bench

Incline bench dumbbell rows neutral grip

With your chest supported on a incline bench.
Arms will remain mostly straight we are shooting to come up about 70% of the way and really get those rear delta fired up

Rear Delt swings

Superset

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row (dead stop)

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

straight arm pulldown

- Pull the rope to your hips while spreading your hands apart at full contraction 
- Maintain a tight core and avoid swinging

Seated rope row ( 1 sec squeeze/pause)

- From a seated position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Back | Monday | 11/7

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