Name: Playbook - Kyle Carillet - Back & Bi’s | Day 1
Uploaded: 2023-09-17T16:10:27.968Z
Duration: 70 min
Description: Back & Bi’s | Day 1

Michele

Sean Ryan

Chelsea

Back & Bi’s

Straight arm pulldowns 
16, 14, 12, 10

Slightly standing machine rows 
12, 12, 10, 10

lat pulldowns last set drop set
10, 10, 10 drop 10

Single arm underhand machine row
10, 10, 8, 8

Chest supported wide/pronated rows 
12, 10, 8 drop failure 

Lat station high face pull
15, 15, 15 drop failure

Ez-bar reverse curls
12, 12, 12, 12
Ez-bar wide curls
12, 12, 12, 12

- 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

*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

- 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 *last set drop set

Using a plate loaded or machine high pull down. We are going to use 1 arm with an underhand grip to really isolate our lat. 
chest up nice and tall pull your arm down so your elbow is headed towards your hip and arm just down to chest level. 
Big squeeze with a nice and slow return.

Single arm underhand machine row

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells up and slightly back
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported wide/pronated grip row

Just like a normal face pull but we are going high here focusing on more upper back and traps here. Pick a challenging weight and a neutral spine leaning back. Pull rope to your forehead and elbows go back and up squeezing those traps and upper back.

High Rope face pulls on lat station

Hit your reverse curls then go directly into your wide underhand grip curls.

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls (wide)

Bicep superset

Back & Bi’s | Day 1

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

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’s | Day 1

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