Name: Playbook - Chelsea Hofer - Back & Bi Burnout
Uploaded: 2026-06-23T02:25:40.917Z
Duration: 60 min
Description: Back & Bi Burnout

Sculpt your upper body with this strength-focused session designed to build lean muscle, improve posture, and light your triceps on fire—in the best way. This 60-minute workout blends dumbbells, resistance bands/cable machine, and bodyweight moves into strategic supersets targeting your back, chest, shoulders, and arms. 

Expect slow, controlled strength work with moments of intensity, plus sneaky core activation throughout. No fluff—just smart programming that leaves you feeling strong and energized.

Warm-Up (6–8 min)
	1.	Arm circles (30 sec forward/backward)
	2.	Cat-Cow to Thread-the-Needle (1 min)
	3.	Banded pull-aparts (2x12)
	4.	Down dog to plank wave (5x)
	5.	Inchworm to push-up (5x)

•	Lie on your back with knees bent at 90 degrees, shins parallel to the floor (deadbug position).
	•	Hold a dumbbell in each hand, elbows bent, dumbbells in line with your chest.
	•	Engage your core to press your lower back into the floor.
	•	As you press the dumbbells up, extend one leg straight without letting your back arch.
	•	Lower the dumbbells and return the leg to start. Alternate sides with each press.

Deadbug Chest Press

- Attach the band to the pull-up bar
- Standing with both feet elevated, place one foot or knee into the band
- Grasp the pull up bar at shoulder-width, with an overhand grip 
- Hang from the bar with the arms extended
- Using the assistance of the band, pull yourself up by contracting the lats as you flex at the elbows, driving them down toward the floor
- Pause at peak contraction, your chin above the bar
- Lower your body back to starting position under control, stretching the lats

Band Assisted Pull-Ups

•	Start with feet shoulder-width apart, holding a kettlebell with both hands.
•	Hinge at the hips, initiating a short, controlled swing (like a hip snap).
•	At the peak of the swing back (when the kettlebell is between your legs), pause and row the kettlebell toward your chest by squeezing your shoulder blades together.
•	Extend arms back down, then reset the swing with another hip hinge.
•	Repeat: swing → row → extend → reset.

KB Swing Row

Core + Chest + Pull Focus

Minimal rest; focus on core engagement and shoulder stability.

- Start by standing with your feet wider than shoulder-width apart with two kettlebells on the floor between your feet
- Hinge forward, bending the knees and grasp the kettlebells by the horns
- Engage your core and row one kettlebell to your side, while pressing the other down into the floor
- Lower the kettlebell with control and repeat the row on the opposite side
- Alternating back and forth for desired reps

KB Gorilla Rows

•	Set up a dual cable machine with one handle in each hand (one at chest height in front of you, the other behind).
•	Stand in a split stance (one foot forward), knees slightly bent, core braced.
•	Simultaneously push the front hand forward and pull the back hand to your ribcage.
•	As you move, allow your torso to rotate toward the pulling arm.
•	Reverse the motion with control — switching push/pull sides — or perform reps on one side before switching.

Modify: 

•	Use resistance bands instead of cables
Great for home workouts or less resistance/control.
•	Kneeling position
Take the legs out of the equation to focus on core and upper body control.
•	Lighter weight & slow tempo
Focus on movement quality and coordination first.
•	Limit rotation range
Rotate just a few degrees if mobility or balance is limited.
•	Push or pull only
Perform just the push or just the pull side first before combining the two.

Cable Push Pull Rotation

Functional Superset

Rest 30–45 sec between rounds.m

Cool Down (5–7 min)
	•	Cross-body shoulder stretch
	•	Triceps stretch
	•	Puppy pose
	•	Supine twist
	•	Seated forward fold with shoulder circles

•	Sit on the edge of a bench or chair, hands placed beside your hips, fingers pointing forward.
•	Slide your hips off the edge, arms straight but not locked, feet flat on the floor.
•	Bend your elbows to lower into a tricep dip.
•	As you press back up, lift one leg straight out in front of you, engaging your core.
•	Lower the leg as you go into the next dip. Alternate legs with each rep.

Tricep Dip w/ Leg Lift

•	Start standing tall with a dumbbell in each hand, palms facing forward (supinated grip).
•	Curl the weights up like a standard biceps curl, squeezing at the top.
•	At the top of the movement, rotate your palms to face down (pronated grip).
•	Slowly lower the dumbbells back down with control.
•	At the bottom, rotate palms back to the starting position (supinated) and repeat.

Zottman Curl

Arms Finisher Superset

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Full Body, Full Send ⭐️

The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

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I love these sport sweaty and effective core workouts! Please upload more!!

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I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

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