Name: Playbook - Kelsey Adkins - Back and Bis
Uploaded: 2023-12-30T17:26:53.563Z
Duration: 45 min
Description: Back and Bis

back & biceps on fire after that one🥵🔥

Riana

Another killer! Loving these combos kelsey is putting together for us!

Lori

Really enjoyed this workout! Back and bi day is my favorite day!

Rae 

Jourdan

Just did my first workout in Kelsey’s program, back and bis, and it was perfect! Just enough to know I’m going to feel it tomorrow!

Mary Wagner

Chloe

This was my favorite upper body day workout yet!

Savannah

Perfect combo of back and bi! Love that all workouts get you in and out in about 40 minutes

Brooke

And, she did it again… thank you Kelsey! I see baby wings 😉

Alli

Brittan McCombs

- Support yourself using your opposite arm
- Row the dumbbell to your hip while retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell single arm bent-over row

Bent over row with a wide grip and elbows out to the side

Wide bent over row

Plate Bicep Curl

Superset

- 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

Reverse Grip Lat Pull

Single arm Cable Row

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Lat Push Down

Back and Bis

First time using this app. I’m pretty new to the gym and I’ve been using a different app. Today is the most comfortable I’ve felt since I’ve started. Thank you!

Alexi

What a great upper body burn!!💪🏼🔥

Upper Body

Shoulders

Quick effective workout since time was limited this am 🔥🔥

Lindsay Dobitsky

Shoulders and Tris

Bailey

Katie

Bouldas baby. That triset….burnout 🤦🏼‍♀️

Kaitlyn

I’m going to be sore tomorrow 💁🏼‍♀️

Sydney

Late afternoon but got it done. Wings baby! 😉

i’m like kind of a beginner and the lat pull down at the cable machine was almost impossible for me! i had to use two hands, i was wondering if there was an easy alternative to build strength here?

Great workout! Loved this one! Back day is my favorite day! Def felt it!

Behind by a few days… busy week filled soccer, beach volleyball , and then yesterday was simply exhausted… where I don’t like to skip just have to move forward and say it’s okay… tomorrow will be the pyramid challenge 🤔

I’ve never done bear alternating rows before, and I found out I hate them (in a good way) 😂 solid workout!!

Erin

Had to improvise on vacation using only DBs and a stool for my “bench” and for face cable pulls and I still got the burn!

Tricia

Loved the drop sets! Felt the burn! Great work out!

Wowweee shoulders are burning after that one 🔥 killer workout!

Back and Bis

Community

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