Name: Playbook - Kyle Carillet - W6/D1 Back
Uploaded: 2024-01-28T23:08:58.188Z
Duration: 65 min
Description: W6/D1 Back

Joab

That was a great back workout. Thanks Kyle.

John

James

Chelsea

Sean Ryan

Angie

Ryan St James

Back

Warm up:
Pull ups regular or assisted 
10, 10, 10

Single cable row
(Also can be dumbbell or machine)
12, 12, 10, 10

Bent over barbell rows
14, 12, 10

Lat station dual static to dual pulldowns 
(10 single arm 10 both arms)
20, 20, 20, 20

Lat station Foot up close row
14, 12, 10, 8

Incline bench Rope higher row 
10, 10, 10
Incline bench Rope straight arm pulldowns 
12, 12, 12

Reverse cable flys
25, 25

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up/ scale with band

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

- 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

If you have a dual cable lat pulldown we’ll use that if not there should be a machine that will work to substitute.

Pull both arms down to start then we’re going to hold one arm while the other goes up, 10 reps with these static hold then finish with 10 reps both arms.

Isolated single arm into dual cable lat pulldowns

- Grip the V-bar with a neutral grip
- Place one foot forward on the seat for leverage 
- Pull the V-bar back toward your upper chest 
- Return the V-bar to starting position with control

Standing close grip row - from lat pulldown station

Big super set here starting with those seated high rope rows then going directly into those incline rope straight arm pulldowns.

- 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

- 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 straight arm pulldown

Back rope superset

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

W6/D1 Back

Krystal Gamino

Great! First day back in the gym after about a year and a half! Can’t wait for the next workout! Already feeling it!

Ethan

Alex

W1/D1 Back and Biceps

This was an amazing workout! Liable to leave anyone with jello arms and shaking pecs!

Wyatt Larson

W1/D2 Chest and Triceps

Those leg raises are no joke!! Great workout overall and feel great!

First time doing legs and really committing. I’m drenched in sweat and sore!

Legs this week were a killer. Forgot how weak my left leg was so I took a lighter load on it

Andrew

W1/D3 Quads, Glutes, calves

Brutal! I did enjoy the side raises though

Michele

W1/D4 Big Delt Day

Lucy

W1/D5 Arms and Abs

Brutal workout brother! Legs are jello and lead at the same time 🤙🏼

The lunges with the squats are my new favorite! Legs are jello!

Ryan Lindsay

W1/D6 Hamstrings, Glutes, Quads

W1/D7 Rest Day

Enjoyed a majority of the workout but I’m happy to be done! 😂

W2/D1 Back and Biceps

Killer! But I definitely enjoyed the last few workouts

Great workout! First time doing chest that I really focused on good form and going slow!

W2/D2 Chest and Triceps

This leg day is on steroids compared to any others of I’ve done 😂

I sore, that’s for sure! Great workout, never sweat so much doing legs as I have the last 2 weeks

Great! I really felt this one. I like how it challenge me.

W6/D1 Back

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