Name: Playbook - Kelsey Adkins - Back and Bis
Uploaded: 2023-12-30T17:26:53.705Z
Duration: 45 min
Description: Back and Bis

Katie

Added 15 mins on the stairs & I was dripping. My arms already feel like jello

Sydney

Loved this one!.. that drop set though 😅😅

Lori

Loved the drop sets and supersets! Such a good workout

Brittan McCombs

Mary Wagner

- 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

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Superset

Weights should stop at the bottom to stop the momentum. You can also use plates instead of kettlebells!

Kettlebell Pendlay Row

Plate Bicep Curl

DROPSET! Do 10 reps at the heaviest weight, then drop down to a medium weight and do 10 reps, then drop down to light weight and do 10 reps.

- 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

Superset (DROPSET!)

Reverse Grip Cable Row

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

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!

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

Rae 

Bouldas baby. That triset….burnout 🤦🏼‍♀️

Alli

Kaitlyn

I’m going to be sore tomorrow 💁🏼‍♀️

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!

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

More workouts from Kelsey Adkins