Name: Playbook - Kyle Carillet - Back/Abs | Sunday | 9/4
Uploaded: 2023-09-17T16:10:27.122Z
Duration: 60 min
Description: Back/Abs | Sunday | 9/4

Single arm machine row
12, 10, 8, 6

machine row
12, 10, 10, 8

Cable Superset:
Kneeling single arm row
4x10
Rope straight pull down
12, 12, 12, 20

standing bent over cable row 
4x15

barbell upright row
4x10

Seated dumbbell reverse fly
4x15

Ab Superset:
kneeling rope crunches
4x20
decline bench oblique twists
4x20

*Tag me on instagram with your workout stories! @kylecarillet

*reps are per side

-sitting sideways on the bench using only one arm to pull down.

Single arm machine lat pulldown

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine row

Take your time on the kneeling single arm rows, nice and slow a squeeze and stretch in every rep, but try to challenge weight, after these jump right into those pulldowns!

Just like a normal single arm row, we are going to do these in a kneeling position allowing for a better stretch and contraction.

Kneeling Single arm cable row

- 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

Cable superset

- 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

Standing bend over cable row

Focus on a big squeeze in the traps and upper back on these!

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell seated bent-over reverse fly

Using a rope at the highest setting while kneeling on a pad, round back and breathe out as you crunch towards the floor and pause then return and repeat

Kneeling rope crunches

Keeping a neutral back and core engaged moving from side to side

Decline bench weighted oblique twist

Abs superset

Back/Abs | Sunday | 9/4

Chelsea

Daniel

Great Monday kickoff! Have a great week everyone! 🤟🏻

Marc

PUSH DAY | Day 1

Love it, feel my back and biceps after this workout on fire

PULL DAY | Day 2

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 🔥

Back/Abs | Sunday | 9/4

More workouts from Kyle Carillet