Name: Playbook - Kelsey Adkins - Back and Bis
Uploaded: 2023-12-30T17:26:53.805Z
Duration: 60 min
Description: Back and Bis

Loved this workout today!! The bicep 21’s were a great finisher!!

Erin

Jane

Weights should stop at the bottom to stop the momentum

Kettlebell Pendlay Row

- 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

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

Superset

Wide Grip Handle Lat Pull Down

- 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

Close Grip Lat Pull Down

Do a bicep curl with arms out at a 45 degree angle

W Bicep Curl

Bottoms half bicep curl 7reps
Top half bicep curl 7 reps
Full bicep curl 7 reps
=your 21 reps

Bicep Curl 21s

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 

Katie

Bouldas baby. That triset….burnout 🤦🏼‍♀️

Alli

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!!

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!

Back and Bis

Community

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