Name: Playbook - Kyle Carillet - Back Day | Day 2
Uploaded: 2024-02-19T02:18:54.957Z
Duration: 70 min
Description: Back Day | Day 2

Ketan

Back Day

Wide grip lat pulldowns 
12, 12, 10, 10
Leaning forward close grip rows
12, 12, 10, 10

Dumbbell or barbell bent over rows
12, 12, 10, F
Walking farmer carry’s 
1, 1, 1, 1

Big Tri-set
(First 2 sets go heavy then drop weight last 1-2 sets)
Straight arm pulldowns
10, 10, 10
Kneeling high rope row
10, 10, 10
Laying face pulls
10, 10, 10

Leaning forward ez-bar curls
(Decrease weight last 2 sets)
15, 15, 20, 20

Starting with our wide grip lat pulldowns then right into those leaning forward close rows. Split apart if equipment is not available

- 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

- 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

Leaning forward Seated cable row

Superset 1

Starting with our dumbbell bent over rows then right into our farmer carry’s

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Dumbbell farmer carry

Upper back superset

Ab absolute killer one here, we are running through all three exercises then taking our rest!

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

Grab the rope set at the highest setting and take a few steps back.
Set up in a staggered stance, pull elbows towards your hips and imagine pulling the rope through your belly button then big a big squeeze. This is going to really light up and isolate those mid to lower back muscles.

Cable rope low row

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable laying rope high face pull

BIG Tri-set🔥

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

Leaning forward EZ-bar bicep curls

Back Day | Day 2

Chelsea

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 Day | Day 2

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