Killer Back and Bicep Workout

What's up my fitness family? Brent Kasmer here with BK PT Brent Kasmer Personal Training. Yeah, baby, I got a killer, back and bicep workout for you. All right, so we're gonna do several triceps coupled super sets, some drop set. Oh my gosh. I mean, we're gonna have your head spinning but your back and your biceps are going to be topped. Yeah, baby. Alright, so if you haven't subscribed yet, what are you waiting for? Subscribe, mash that notification bell. That way you're notified as all my new

content is dropped. And also shot brother some love man, give me some likes. That way I know that this content is hitting home. It's exactly what you're searching for. And I know you're, it's relevant to you. Alright. And I want to make sure that I'm getting the best stuff out there for you. So if you're suffering with any problems, injuries, ailments, things that you just want information on. Let me do the research for you. Let me figure it out. Let me get you over what's going to matter

most to you. And I'll drop your name in it to masks me awesome about it. All right. So let's not hold back any further. Let's

get started. We're gonna go ahead and start off with wide grip pull ups. All right, so not my chainmail here. We're gonna do some wide grip pull ups. We're about to blow your back out. All right. So this is three to five repetitions of pull ups. Go wide, grow wide. To start off nice and wide here on the pull up bar. Nice dad hang. Looking up. Pulling up. Okay, looking up, pulling up three. All right, now we're gonna go into a latch

shrug. She's gonna hold that position and just lift those lats. So drive your shoulder blades down huh? Oh, my head is nasty. All right. So why didn't pull ups right to a lat shrug. Then we're going to some cable double use. So you're

going to grab criss cross cables here. Your arms bent. We're just going to go ahead straight back. Squeeze in your back this is eight to 12 repetitions you can just feel it lighten it up man

All right. It doesn't take much weight on those ones. All right, so that's our try set we're gonna hammer back out three to five repetitions on the wide grip pull ups three to five repetitions on the left shrugs and eight to 12 repetitions for your cross cable double use let's party baby three more sets for total hi oh man oh feel good. Every time right to those double use ah see off nice and slow. Good control A mother her sweet told you Toji

were not able to the first try set and backs blown out on this wait to see all the goodies the goodie drops all right set three of four here we go Here comes oh two and a half there oh four all right it's dwindling okay come on BK we got this all right double use

680 Man ha my goodness you feel knows her killing me dying over here all right so now's when I would typically crank up my music super loud slap myself around a little bit and knock these out but I can't do that I guess camera can't slap myself around I can't crank up my music here you go baby grip that bar tight mad all right. So those four set who mama Sita alright. Last w W W W oh I know how can you get much better than that? But guess what

it does? Alright, so this next try set is going to be a cable rotational row. So it's gonna be done sing along helps really to blow those lats out. It's really how I helped train my lats to

grow out so that way when I was competing, you're able to flare it and start to really get that understanding of your lats and we're how they're supposed to kind of swell up and puff out like a cobra. Alright, so we're gonna do the single arm. We're going to do a single arm or straight arm, lat pulldown and also some rhomboid shrugs. So, get ready, just adds that nice depth, those big old knots in the middle of your back. Alright, so I'm gonna lower this down a little bit. Just like so.

All right, add some weight because obviously took me a lot heavier than those W's. walking it out. You start with an overhand grip. So palms facing the ground, you're gonna rotate, it's gonna be eight reps. And squeezing. So nice rotation try to twist your body 35678 All right switching hands

sex I also want to tell you too, if you can't feel this, that well and you don't feel like you're able to get that knot in your lats using a handle, use like the end of a rope for like those tricep rope pull downs and pull it like this. You'll really you can't hide away from that one. Alright, so the next one we're going to do is that single arm lat pulldown Ooh Don't be tripping over your kettlebell same thing eight repetitions Hey

Holy smokes. All right, so these three are nasty. Arrays this same light looks good. Now we're gonna do that rhomboid shrug. Okay. So sometimes the order of these need to be very precise. Sometimes they don't need to be. So in this instance, they don't really need to be maybe well. So I put that bench there just to give myself some chest support for the shrugs so you're not driving your elbows. You're squeezing your scapula together you can also do these on one of the T bar rows

oh boy ah ah feel that thickness of your back hadn't added. Oh, sorry. Oh boy, that is a beautiful thing.

All right. We're gonna go back to the top which is that single arm rotational row don't use the bench holy smokes feel so good nice and tall with your back same thing start with a hand pronated rotating into a supinated grip ah we're gonna go right into the shrugs since the bench is there I'll move it out of the way for our lap straight on that port oh yeah ah ah oh my goodness holy smokes holy smokes folks all right now we got our straight arm pull down so back to popping this all the

way up make sure it's nice and straight with your body coming straight trying to really focus on feeling it in that lat sometimes you got till a little bit which is what I just did right there feel a little better tomorrow Oh all right remember

these are all eight reps so good all right How's to round ready one more All right we're hammer this out real quick same thing rotational start left arm here oh yeah thanks all right oh my back is blown out already. We've got more to do all right, here we go eight ah, these are definitely shaping exercises No, it's last definitely not least scapula shrug All right, scapula shrug here we go thanks

okay, so there's our second try set. Now we got three super sets left. I'm about to get ugly quick. So this next one's gonna be a wider grip, underhand grip chin up. So, I'm gonna go about

wine with your shoulders hooking up. Oh, alright, we're gonna go about same thing. Three to six reps. On this I'll put the belt on. Don't know if I'll need it or if I should just drop down from the 45 pound kettlebell to the 25 see what's left in the tank so we're super sad this with the barbell pullovers. I like the barbell pullover. More for the serratus muscles right up under the armpit. Makes it look like your fingers are aliens grown out of your lats don't run away

from me ball there. Bar same thing right about shoulder right outside the shoulders

is oh oh oh oh my goodness. That's a little ugly. Alright, so we're gonna go right from that back to the chin up again. It's only two sets though saying I mess around. I'll leave that 45 on there. Let's go let's bang get off those lads All right. All right. Laughter Dawn we're gonna go for the biceps here. Two seconds. Holy smokes man Okay, I really wish I had a better spot for this button here because I'm not on my head Alright, here we go and nine last time I wrote 12 Oh yeah

let's get to more to more All right good stuff right there. Okay. What'd you think? Yeah,

really good. I liked it. All right. So next two exercises are going to be the barbell curl. And then also, I'm going to just take that curl right to the top of the head and go back and forth. Three to six reps Oh my goodness. lats are feeling good and wide depth My back

feels nice and thick I would say that's been accomplished all right. Let's kill this now. So lean for a little bit curling up towards those shoulders working on those peaks of the bicep six hold that Oh yeah. Oh yeah. Huh Oh that's one go right back at it come on BK could be in such a

sissy can't see me cry if I turn my head right. Okay just a little bit narrower than your shoulders leaning forward Oh

all right. lats and biceps are trashed now. And I even got to the last thing no more super sad that's gonna be even nastier. Squeeze on All right, Fredo supersets. That was ugly and beautiful. All at

the same time. All right. Last but not least, is gonna be I'm actually gonna spin this bench around a number of times where you guys get the best views here Okay, here we go. We're knockout some curls I really want to grab the 30 fives but my biceps are saying grab the 30s you think here comes no hang

okay here we go. So now you don't have to turn the bench around in the gym when you're doing these but I'm doing this so you guys can get a good idea. Oh, same thing. This is a chest supported incline curl also, squeezing those dumbbells together helps pick those biceps what I was pretty weak I finished those some 25 so anything I could do the 30s Give me a couple more oh

two more of these. And that my friend is the killer back in bicep workout. Pretty killer especially when you aren't even doing it yet. You're just watching me do it here it is. Two more sets yo what's nice about turning the bench around every time for you guys give me about a five second break what do you think about that ROTC for Dumbo high last set. We accomplished every goal of ours today which was killer. Back in bicep my back and my biceps are

killed. Alright so if you're a bodybuilder athlete trying to shape grow to find your muscles. Guess what? Speaker PT baby. Here it is. I sat 304 chest supported chest supported bicep curl and what you think and can't wait to try it right? Well guess what? Pop down in the comments looking forward to this killer back and bicep workout I'll pop it over to you. All right. So I hope you guys enjoyed that workout. It was

cute. So make sure you like to subscribe and mash that notification bell that way you're notified as all my new content is dropped away you stay up to date with all the best information out there, helping that body. Do everything you want it to do. Alright, my name is Brent Kasmer, BK PT. See in the next video