Name: Playbook - Kyle Carillet - Back & Bi | Day 2
Uploaded: 2023-11-27T00:41:17.784Z
Duration: 65 min
Description: Back & Bi | Day 2

Johanna

Back Day

Single arm lat pulldowns (reps each side)
10, 10, 8, 8
Close grip pulldowns 
10, 10, 8, 8

Chest supported dumbbell row
(Elbows out at 90 degrees)
12, 10, 10, 8

Straight arm pulldowns 
14, 12, 10, F
Kneeling high rows
10, 10, 10, F

Lat pulldowns wide partial pauses
5, 5, 5, 5

Chest supported spider curls
12, 12, 12, F
Chest supported hammer curls
12, 12, 12, F

Starting with our single arm lat pulldowns then directly into our close grip pulldown!

Using the lat station, preforming a single arm pulling down and rotating your arm to finish by your shoulder with a underhand grip, nice and slow really isolating the lat.

Cable side facing single arm lat pulldown

- Grab the Handles 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

close grip lat pulldown

Superset ramp up

- 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 row (elbows out)

After completing the rope rows, using as heavy weight as possible go straight into straight arm pulldowns (last set of both is to failure)

Using a rope attachment as high as possible, while kneeling on a pad.
Row and squeeze just below the chest line and return with a big stretch reaching as far forward as possible then repeat

Kneeling high rope row

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

Rope straight arm pulldown

Rope superset

- 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 (partial reps with 3-5 sec pause)

Just doing one super set to finish these biceps off. Starting with our chest supported dumbbell spider curls then going directly into our hammer curls

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

- With chest supported on a 45 degree bench 
- Hold dumbbells with palms facing the center of your body
- Curl dumbbell towards shoulders 
- Pause at the top then lower under control
- Switch arms and repeat

Chest supported hammer curls

Dumbbell bicep superset

Back & Bi | 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

Back & Bi | Day 2

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