Name: Playbook - Kelsey Adkins - Back and Bis
Uploaded: 2023-12-30T17:26:53.670Z
Duration: 45 min
Description: Back and Bis

I’m going to be sore tomorrow 💁🏼‍♀️

Sydney

Late afternoon but got it done. Wings baby! 😉

Alli

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?

Katie

This one hurt so good! Those switch grip curls 😅🔥🔥

Madison Sharp

Sarah

Mary Wagner

Brittan McCombs

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Close grip Cable 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

Keep back flat on the floor the whole time. When the dumbbell goes back towards the floor engage your lats to pull the dumbbell back up.

Dumbbell Lat Pull

Cable Seated Rope Lat Pull

Single arm lat push down

Bicep curl on the way up and at the top rotate your wrists so your palms are facing down and complete the second half of the exercise

Bicep Curl Switch Grip

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!!💪🏼🔥

Riana

Upper Body

Shoulders

Quick effective workout since time was limited this am 🔥🔥

Lindsay Dobitsky

Shoulders and Tris

Bailey

back & biceps on fire after that one🥵🔥

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 

Bouldas baby. That triset….burnout 🤦🏼‍♀️

Kaitlyn

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!

Jourdan

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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