Name: Playbook - Kelsey Adkins - Back and Bis
Uploaded: 2023-12-30T17:26:53.883Z
Duration: 45 min
Description: Back and Bis

Back day best day! 🔥 Even better when you get 3 non assisted pull-ups (so excited!!) 💥

Alli

- Hold the bar with your palms facing each other in a close grip
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Close grip pull-up

Reverse Grip Barbell Bent Over Row

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

Superset

Single Arm Seated Cable Row

Wide Grip Cable Row

Single Arm Lat Pull

Reverse Grip Lat Pull

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 🤦🏼‍♀️

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!

Back and Bis

Community

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