Name: Playbook - Kyle Carillet - Back & Biceps | Day 2
Uploaded: 2023-09-17T16:10:28.523Z
Duration: 65 min
Description: Back & Biceps | Day 2

Killer workout brother. Back and Bis are on fire 🔥

Sean Ryan

Starting with our static hold single arm lat pulldowns then right into dual pulldowns.

Using the dual cable lat pulldowns or a machine, bring both arms down to 90 degrees while 1 arm is in a static hold the other arm preforms a pull down the stays at 90 degrees while the other works.

Single arm static hold lat pulldowns(5 reps per side)

Again preform these with dual cables on lat pulldown or a machine as a substitute. Both arms come down to 90 degrees while squeezing back and returning.

Dual arm pulldowns

Cable superset

*You can use this machine as intended and it will work but I find to stand up slightly and brace yourself on the seat and machine will allow a greater stretch and contraction in that single lat we are working, give it a shot!

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine low row *half standing

- 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

This one is an absolute killer, starting with our banded chin ups then into our straight arm pulldown 21’s. 7 reps of first 1/2 movement, 7 reps second 1/2 of movement then 7 reps full range of movement.

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups/assisted

With a wider grip on a bar attached to the cable machine.
Bent over with a neutral spine.
Chest up and shoulder back to engage the lats. 
Complete 7 reps of the top half movement, 7 from the middle to bottom movement and 7 reps of the full movement!

Straight arm pulldown 21’s (7 reps top, 7 bottom, 7 full)

Back superset

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Smith machine or barbell shrugs

Starting with our seated double curls nice and slow then right into those crossbody hammer curls.

Sitting on an incline bench using a low to moderate weight. Curl dumbbells up and squeeze the biceps as hard as you can for 3-4 seconds then into a 3-4 second negative

Seated dumbbell curls (1 second pause/squeeze at top)

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells across your body to a 90 degrees engaging your bicep as you curl

Crossbody Dumbbell hammer curl

Bicep superset

Back & Biceps | 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 & Biceps | Day 2

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