Name: Playbook - Kyle Carillet - Back/Bi
Uploaded: 2023-08-31T21:57:22.421Z
Duration: 70 min
Description: Back/Bi

Karis

James

Man hole back is on fire bi's got a little fire in them as well

Matias

Marcus

Couldn't do the biceps cause my back was destroyed!!! 🤣👐

Angie

Great workout, arms are feeling STRONG! 💪🏻

Kristine

Back/Bi

Lat pulldowns 
12, 10, 10, 8
Single arm pulldowns 
10, 10, 10, 10

Bent over barbell row
12, 10, 10, 8

Close grip row
12, 10, 10, 8

Single arm kneeling row
10, 10, 10, 10

High rope rows
10, 10, 10, 10
Kneeling Straight arm pulldowns 
15, 15, 15, 15

Seated preacher pressing dumbbell curls
12, 12, 12, 12
Elbow assisted hammer curls
16, 16, 16, 16

Complete your wide grip pulldowns set then directly into those single arm pulldowns!

- 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

- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension

Single arm pulldown

Superset:

- 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

- With a close grip 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 close grip cable row

Putting a knee down behind the bench and using only one arm to complete cable rows, these are going to allow a greater stretch and contraction so take your time!

Kneeling single arm cable row

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

Just like a normal pull down but we are going to do those on our knees, this allows a greater stretch and contraction. Don’t rush these nice and slow on the way up every time and a big squeeze at the bottom!

Kneeling rope straight arm lat pulldowns

- Start with dumbbells in both hands and arm extended over incline bench. Press dumbbells together and keep constant tension.
- Curl dumbbells up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Touching Dumbbell preacher curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Elbows supported Dumbbell hammer curl

Optional superset : bicep burn out

Back/Bi

Great. Only did the back section. Thanks you Kyle

John

Rizzo

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

Joab

Chest & Back

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

Back & hint of bi’s

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

Sean Ryan

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!

Great work out. Lower and mid lat are pumped. Thank you Kyle.

Great. Just wish there was a way to log the weights.

Great chest work out chest is on fire 🔥

Chest

Pull Day

Michael

Blake

Going to be hard to brush my teeth tonight!

Chest/Tri’s

Noah

Fantastic pump!! That last burnout was on point!

Gonna be sore from this one! Lots of tough supersets.

Grae

Chest/Shoulders

Courtney

Michelle

Before these workouts, I always felt like I was lacking on certain muscle groups... no more!!!!

Push Day

Trying to lift my arms will be fun for the rest of the day 🤣

Got that think (pump) upper body day. Strong workout.

CHEST/DELTS

Got through the whole thing, loved it all. No way you won’t grow with a great program like this.

My biceps are dead! That was a killer workout

Ryan Lindsay

The super sets are insane. Especially the one with the hand cables for triceps are very different but great. Arms are checked out

Back/Bi

Community

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