Name: Playbook - Kyle Carillet - Back
Uploaded: 2023-08-31T21:57:22.375Z
Duration: 75 min
Description: Back

Sean Ryan

Loved it. Feeled the muscles with blood. Thank you Kyle

John

James

Back is burning. Bis got a good pump. Let's keep it up! 🤙🏼

Angie

For some of you guys that are newer to the gym these workouts may be kinda intimidating! These are all basic strength movements that will help in strengthening and making the body more functional! 

You can always shoot for 12-15 reps if you have hesitation or just lower the weight! 

So let’s go! 💪


wide grip lat pulldown 
12, 10, 8, 6

Rope Lat Pulldown
5 x 20 
(20 sec in between sets)

Single arm DB Row
12, 10, 8, 6

Wide grip cable row
12, 12, 10, 10

Reverse Pec Dec Fly's
12, 10, 8, 8, Drop 20 
(after the 4th set drop weight and complete 20)

Standing, foot supported, close grip row
4 x 10 

Bent Over Single Arm T-bar Row
10, 10, 10, Drop 20

Optional: Bicep Burnout
EZ Bar cable curls 7 x 10 
(10 sec rest in between sets.)

- 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 rope with an overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the rope to starting position

Rope lat pulldown

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable row

- 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

- 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

Standing foot up close grip row

Bent over, keeping a neutral spine, full range of motion and driving through at the end

Bent over single arm T-Bar row

- 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

Optional: biceps burn out/EZ bar cable bicep curls (pump)

Back

Great. Only did the back section. Thanks you Kyle

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

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!

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

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