Name: Playbook - Kyle Carillet - Back | Wednesday | 11/16
Uploaded: 2023-09-17T16:10:27.392Z
Duration: 65 min
Description: Back | Wednesday | 11/16

Your back workouts are the one thing that have made me feel stronger in the gym!

Angie

Close grip pulldowns 
12, 10, 10, 8
Pull-ups/ assisted if needed
8, 8, 8, 8

Rack pulls/deadlifts 
14, 12, 10, 8

Wide grip cable rows
12, 10, 10, 8

Single arm kneeling row
12, 10, 10, 8

Incline rope straight arm pulldowns 
10, 10, 15, 20
Seated high rope rows 
10, 10, 15, 20

Reverse pec dec fly’s 
(6 sets of 10 with 10 seconds between sets, drop weight as needed)
10, 10, 10, 10, 10, 10

- 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

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

pull-ups (assisted)

Superset

Bar just above knee, using a standard grip aligned with the outside of your hips.

Barbell rack pull

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable row

Just like a normal single arm row, we are going to do these in a kneeling position allowing for a better stretch and contraction.

Kneeling Single arm cable row

- Grab the rope with an overhand 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 rope to starting position

Rope incline seated pulldown

- With your chest supported on an incline bench
- Pull the rope attachment to your hips
- Squeeze your shoulder blades at the bottom and release slowly

Incline supported rope row

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

Reverse pec deck fly’s

Back | Wednesday | 11/16

Chelsea

Daniel

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

Marc

PUSH DAY | Day 1

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

PULL DAY | Day 2

LEG DAY | Day 3

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 🔥

Back | Wednesday | 11/16

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