Name: Playbook - Kyle Carillet - Back & Bi’s | Day 1
Uploaded: 2024-02-12T02:23:49.443Z
Duration: 70 min
Description: Back & Bi’s | Day 1

Getting stronger with every progression in your workouts!

Angie

Chelsea

Machine underhand high row
10, 10, 10, 10

Seated dual handle seated row
12, 12, 12, 12

Low bent over wide barbell rows
12, 12, 10, 10

Single arm chest supported row
10, 10, 10

Neutral grip dual hand/ neutral bar pulldowns 
12, 12, 10, 10
Straight arm pulldowns 
(Last set drop set)
10, 10, 10, 20

Preacher curls
12, 12, 10, 10
Single arm isolation curl
10, 10, 10, 10

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

- 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)

(Not going super heavy on these but more focused on a squeeze and really making your upper/mid back work for each rep)

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row (lower and wide)

- Support yourself on an incline bench and using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Chest supported Single arm dumbbell row

Starting with our dual handle or neutral grip attachment for our pulldowns then right into those straight arm pulldowns

- Grab the bar 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

Neutral grip lat pulldown (attachment or dual handles)

- Keeping your arms straight pull the bar down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

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

- Squeeze bicep at the top
- Don’t use your shoulder or momentum to bring the DB up

Standing Isolated Single arm curl

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

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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