Name: Playbook - Chelsea Hofer - Back & Bis + Cardio | Gym
Uploaded: 2026-06-23T02:25:40.982Z
Duration: 60 min
Description: Back & Bis + Cardio | Gym

I love adding a burst of cardio the end of my upper body days! Feels so good!

A nice balance of simple yet effective!

- Stand upright, holding a barbell at arms length, forward of the body, with an overhand grip
- Hinge forward until your torso is slightly above parallel with the floor
- Row the barbell by driving the elbows behind the body while retracting the shoulder blades, pulling the bar toward the belly button
- Pause at peak contraction before lowering the bar back down to starting position with control

Barbell Bent Over Row

Supersets are a form of exercise where you focus on working opposing muscle groups back to back with little rest in between

- Set the appropriate weight on the weight stack and attach the v-bar attachment to the seated row machine
- Sit down on the bench seat and lean forward to grasp the attachment with a neutral grip
- Place your feet on the footrest, your knees will be slightly bent at this position
- Sit upright on the bench, your elbows should be just shy of lockout
- Drive your legs into the footrest to engage your lower body as you pull the bar to your stomach by driving your elbows back
- Pause at peak contraction before lowering the weight back to starting position with control (The weight should not hit the stack at the bottom of the range of movement)

Close Grip Seated Cable Row

- hold dumbbell in each hand
- curl the dumbbells up, holding them close together then curl them out wide

Each curl = 1 rep

Close to Wide Grip Bicep Curl

Superset

A "triset workout" is a training technique where you perform three different exercises targeting the same muscle group back-to-back with minimal rest between them

- Grab two dumbbells and get into a high plank position 
- The dumbbells should shoulder-width apart,  your feet slightly wider than your hips for greater stability
- While maintaining a rigid body position, row one dumbbell toward your hip by using your lat and driving your elbow up and back, hips and shoulders should be squared toward the floor
- With control, return the dumbbell to the starting position and repeat the movement on the opposite side
- After you perform a row on each side, you've completed one full repetition

DB Renegade Rows

- Position yourself across a weight bench so that only your upper back and shoulders are in contact with the bench
- Keep your body perpendicular to the bench, with your hips slightly lower than the bench level to engage your core muscles and provide a greater stretch on the lats
- Your feet should be flat on the ground, shoulder-width apart, with knees bent to stabilize your lower body
- Grab one dumbbell with both hands, holding it securely like you’re cradling the top part with your palms and fingers
- Lift your arms straight up over your chest but keep a slight bend in your elbows 
- Lower the dumbbell down in a curved path behind your head, taking it easy
- Make sure you’re moving smoothly and concentrate on feeling your upper back muscles stretching
- Bring the dumbbell back to the starting position, following the same arc motion
- Keep your shoulder blades pinched and in contact with the bench to ensure stability and to maximize engagement of the back muscles

DB Lat Pullover

- Stand upright, arms extended straight forward of the shoulders, holding the band with an overhand grip
- Initiate the movement by performing a reverse fly, bringing the hands out laterally to your sides
- Keep your elbows slightly flexed as you perform the movement, stretching the band toward the chest
- Pause at peak contraction before returning to the starting position under control

Banded Pull Aparts

Triset

Walk

Sprint

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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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Did that one with my 13yo daughter…killer!

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Such a strong workout. Loved the variety💪🏼

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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?

Back & Bis + Cardio | Gym

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