Name: Playbook - Kyle Carillet - Back/biceps
Uploaded: 2023-02-03T01:37:21.181Z
Duration: 75 min
Description: Back/biceps

Fantastic. Back is pumped, arms are on fire. Thanks Kyle

John

Coming back from a shoulder injury. Bis and back are burning. Great workout brother

Sean Ryan

Rizzo

Lat pull down 4 x 15, 12,10, 8

Straight arm pulldown 4x 15
*Big stretch and squeeze every rep at the bottom.

Rack pulls or deadlifts 4 x 10, 10, 8, 8

*These are heavier sets so it might take a few warm up sets to get to your working weight. 

T-bar wide grip rows 4 x 12

Single Arm cable row 5 x 12 last set is a drop set

Seated hammer curls 4 x 10, 15, 15, 20

Superset:
Barbell curls 4 x 10, 15, 15, 20
Barbell drag curls 4 x 10, 15, 15, 20

- 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

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

Bar just above knee, using a standard grip aligned with the outside of your hips.

Barbell rack pull

- Stand astride the bar and bend at the hips to take a wide grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar wide grip row

Focus on a big stretch and full range of motion.

Single arm cable row

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

Elbows supported Dumbbell hammer curl

Go straight from EZ bar curls into drag curls, go lighter if needed and focus on the contraction rather than just moving weight

- 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 bicep curls

- Keeping shoulders, hips and knees inline
- Curl the barbell up, bringing your elbows back
- The barbell keeps close contact with the body at all times
- Lower the barbell the same way

Ez-bar drag curls

Superset

Back/biceps

Great. Only did the back section. Thanks you Kyle

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

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!

Back/biceps

Community

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