Name: Playbook - Kyle Carillet - Back & Bi’s | Day 2
Uploaded: 2023-09-17T16:10:27.920Z
Duration: 70 min
Description: Back & Bi’s | Day 2

Erik

Ryan

Chelsea

Back & Bi

Kneeling single arm cable rows
10, 10, 8, 8

Seated wide grip cable rows
10, 10, 10, 10

Dual handle/Machine underhand pull down
12, 12, 10, 10

Rope straight arm pulldowns 
10, 10, 10, 10
High rope rows
10, 10, 10, 10

Wide grip lat pulldowns 
12, 12, 12 drop failure

Seated dumbbell curls slightly wide
12, 12, 12, 12
Crossbody hammer curls
16, 16, 16, 16

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

- 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

Using the last station with a some dual handles or a close grip bar, lean back on the seat and pull just below your chest, then return nice and slow with a big stretch at the end and repeat

Dual handle/Machine underhand pull down

Take your time with these and focus on the stretch and squeeze of each rep! Preforming those straight arm pulldowns then right into those high rope rows then taking a rest and repeating

- 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

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

Rope superset

- 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

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 & Bi’s | Day 2

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’s | Day 2

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