Name: Playbook - Kyle Carillet - Back/Hint of Bi’s
Uploaded: 2023-02-03T01:37:15.254Z
Duration: 70 min
Description: Back/Hint of Bi’s

Rizzo

After all the pulling, blasting the bi’s had my arms hanging for sure.

Joab

Abby

Back/hint of Bi’s

Single arm cable row 16, 12, 10, 8
Straight arm pulldown 15 ,15,15,12,10
Superset:  4x12 wide grip lat pulldown
​   4x8 half rep pulldown
Barbell bent-over rows 10,8,8,6, failure
Superset: 4x12 close grip pulldown
​ 4x20 reverse pec Dec fly’s
Pull-ups 2 set of failure 
(Note: you can also use an assisted pull-up machine or to scale further TRX bands)
Easy Bar cable bicep curls 40,30,20,10

Focus on a big stretch and full range of motion

Single arm cable row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

straight arm pulldown

- 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 bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

1/2 rep Lat pulldown

Lat 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

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

Reverse pec deck fly’s

Superset

- 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

- 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 cable bicep curls (pump)

Back/Hint of Bi’s

Great. Only did the back section. Thanks you Kyle

John

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

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

James

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 🔥

Matias

Chest

Pull Day

Michael

Blake

Going to be hard to brush my teeth tonight!

Chest/Tri’s

Karis

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

Back/Bi

Noah

Fantastic pump!! That last burnout was on point!

Angie

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/Hint of Bi’s

Community

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