Name: Playbook - Kyle Carillet - Back & hint of bi’s
Uploaded: 2023-08-31T21:57:22.298Z
Duration: 70 min
Description: Back & hint of bi’s

Deanna

Enjoyed, unfortunately my gym doesn't have a few of the machines or areas to do some of the movements. Great workout overall. Thank you Kyle

John

Rizzo

James

Sean Ryan

Kneeling single arm cable row/ or seated
12, 10, 8, 8
(weight increases as reps lower)

Lat pulldown
12, 10, 10, 8 Drop 20
(weight increases each set, last set drop weight hit 20 reps)

Superset
~Incline bench straight arm rope pulldowns
15, 12, 10, 8
~incline supported rope row
20, 20, 20, 20

T Bar rows (wide grip)
12, 10, 8, 8 drop 10 drop 10 
(on your last set hit 8 reps drop a plate or weight hit 10 reps and repeat 1 more time)

superset:
~Incline chest supported db rows
10, 10, 10, 10
~seated reverse flys
20, 20, 20, 20

Optional: superset
~Ez bar curls 
10, 10, 10, 10
~Drag curls 
10, 10, 10, 10

Kneeling single arm cable row/or seated

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Grab the rope with an overhand 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 rope to starting position

Rope incline seated lat pulldown

- With your chest supported on an incline bench
- Pull the rope attachment to your hips
- Squeeze your shoulder blades at the bottom and release slowly

Incline supported rope row

Superset

- Stand astride the bar and bend at the hips to take a wide grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar wide grip row

- Set the bench at 45 degrees
- Row to your hips contracting your lower lats
- Keep your core tight and stay flat on the bench

Incline bench dumbbell rows nuetral grip

- Sitting on a bench with a rounded back
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders and squeeze at the top
- Lower with control back to starting position

Dumbbell seal rear delt fly’s

Go straight from EZ bar curls into drag curls, go lighter if needed and focus on the contraction rather than just moving weight

- 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

- Keeping shoulders, hips and knees inline
- Curl the barbell up, bringing your elbows back
- The barbell keeps close contact with the body at all times
- Lower the barbell the same way

Ez-bar drag curls

Back & hint of bi’s

Great. Only did the back section. Thanks you Kyle

Gosh my arms were freaking blasted by the time I got to dips and pull ups. Dealing strong…and dead.

Joab

Chest & Back

Great chest and tris. Definitely feeling it.

Andre

Great chest pump. Can feel all the muscle fibers strengting out. Thanks you Kyle.
Happy belated birthday.

Chest & hint of tri’s

Michele

Krystal Gamino

Brutal. The tri-set with the rope cable was brutal. I’ve done CrossFit for years, and that tri-set was the earliest in the morning I’ve ever had a slice of humble pie.

Jesse

Arms/Shoulders

Loved it. Feeled the muscles with blood. Thank you Kyle

Back

I love these workouts because I don’t have to think about a plan every day. I just follow it!

Back & hint of bi’s

Community

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