Name: Playbook - Kyle Carillet - Back & Bi’s | Day 1
Uploaded: 2023-10-22T22:43:45.962Z
Duration: 70 min
Description: Back & Bi’s | Day 1

Michele

Kneeling single arm cable row
10, 10, 10, 10

Seated cable row (long handles preferred)
12, 10, 8, F

Superset
Barbell Row
10, 10, 10
Heavy dumbbell farmers walk
30sec, 30 sec, 30sec

Dumbbell chest supported neutral grip row
10, 10, 10, 10

Back Superset Finisher
Wide Grip lat pulldowns
12, 12, 10, 10
Cable rope straight arm pulldown
10, 10, 10, 20

Bicep Superset
Machine preacher curl
12, 12, 10, 10
Elbows supported Dumbbell hammer curl
15, 15, 15, 15

Using 1 handle on the seated cable station, put a pad down at the end of the bench and go down to one knee. This is going to allow a bigger range of motion and stretch in your lat. we are going to stretch forward as much as we feel comfortable with and drive that elbow back towards your hip and give a big squeeze in the same side of your lat.

Kneeling single arm cable row

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row (long handles preferred)

Big heavier superset here with those bent over rows then jumping right into those heavy farmer carry’s

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Hold dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Walk forward for distance or time

Heavy dumbbell farmers walk

Superset

- 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 neutral grip row

Starting with our wide grip lat pulldowns then right into those straight arm pulldowns with our rope attachment.

- 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

- 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

Back superset finisher🔥

Starting with our heavier preacher curls then dropping weight to preform a elbow supported isolated single arm curl

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Elbows supported Dumbbell hammer curl

Bicep superset

Back & Bi’s | Day 1

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

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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