Name: Playbook - Kelsey Adkins - Back and Bis
Uploaded: 2022-12-12T00:05:00.642Z
Duration: 45 min
Description: Back and Bis

Love a solid back and biceps day 🫶🏽

Sydney

Alli

Erin

- 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)

Curl up with one arm then switch to the other

Alternating Bicep Curl

Superset

Kneeling Single Arm Cable Row

Weights should stop at the bottom to stop the momentum

Kettlebell Pendlay 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

Wide Grip Lat Push Down

Wide Grip Face Pull

Back and Bis

February 1st.
Best month. Birthday month and Back day 🔥Felt absolutely awesome.. Lats feeling settled in—- time to up weight , maybe 🤔😐😉

Stacie

Amazing full shoulder workout!! Felt like I hit all the areas!

The front raise hold one was killer 😅 awesome workout!

Brittan

Shoulders and Tris

Feeling strong & slowly but surely bumping my weight up

Sarah

casey finkernagel

Lats on fire 🔥 the last superset was ridiculous…😉

What if your “to failure” pull up is half of the first one 😅💀 awesome workout, thanks Kelsey!

Kristen

Paired with Monday’s glute/hammies 😅 such a good way to start the week

Amanda

My arms are falling off but it feels good

Killer shoulder workout. The shoulder pump was real with this one. I’m definitely saving it to my favourites 👌🏻

Kirsty

Just 10lbs I could do this was burning the entire set

Cori Cavazos

Shoulders

Goals. Wings. You’ve got this! Feeling stronger than ever in this area.

Great Back and Bi day!! I really feel my lats burning from this today.

Really enjoyed this tricep and shoulder workout. The cable pills were tougher than I thought!!

Those cable face pulls 😅 feeling the shoulder pump after this workout!

Super tough workout but it was very good! Finished the workout and feel really good about it! def a fav! Did have some trouble getting super sets done just had to do one of the sets individually.

Rae 

Loved this! Only feedback is it’s hard to super set on machines in NY gyms (smaller therefore equipment is usually full making it hard to alternate). So I had to do those workouts individually. Regardless, greattttt workout

Savannah

I feel them bouldas getting stronger and that was by far my favorite shoulder workout… love the dropsets…🤔

My shoulders are burning this morning!! 🔥🔥🔥

Sara

Modified the last session to complete this at home. Loved this arm workout!

Carrie

Still warming up to loving bouldas, but Kelsey’s program makes it easier for me to enjoy 😉

Kelsey did it again! My shoulders and triceps are on fire!! 🔥 I love these workouts so much!!

Paired with Kelsey’s leg day and 🥲RIP. I used to be that person with big goals & no plan on how to properly execute a game plan. These workouts are the best thing that has happened to my fitness journey. My husband the other day was commenting on how much progress I’ve made so thank you thank you thank you Kelsey

Bouldas baby! Beginning to like this day more and more 🔥

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

Jelllooooo🔥🔥🔥 Coach Kels getting me to push myself with these killer workouts daily!

Kaylah

Wide grip pull downs at the end 😩— lats are officially screaming. So good!

Back and Bis Basics

Shaking leaving the gym but feeling stronger each week! So simple to follow & nice to go in the gym having a game plan at all times. Kelsey is amazing and her workouts are spot on

Great back focus and loved the supersets!

Back (Superset Burner!)

Chest, Tris, and Bis

Loved the landmine addition!! I see more and more baby wings!! So excited!! ❤️‍🔥❤️‍🔥❤️‍🔥

Awesome back workout today! Loves the landmine switch up!

Feeling pumped after that workout! My triceps are burning. 🔥

Tricia

Shoulders are feeling the burn after that.  Love it.

Jane McLetchie

This shoulder workout was tough!! I am glad I pushed through and finished each set!

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

Great way to start my Saturday!! My triceps are burning! 🔥

Loved how this week we focused on triceps

Tessa

Jenny

Back

Awesome shoulder workout this morning. Those droplets killed me!

Bailey Grounds

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

Lori

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

Jourdan

Bouldas baby. That triset….burnout 🤦🏼‍♀️

Kaitlyn

It’s been awhile since I’ve pushed myself on a shoulder workout and this one was definitely a challenge!

Mary Wagner

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?

Katie

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!

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

Wowweee shoulders are burning after that one 🔥 killer workout!

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

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

Loved the drop sets and supersets! Such a good workout

Feel like I haven’t isolated shoulders in a while….and that felt amazing!

Following along with Kelsey’s workouts, I hit 2 PR’s today: one my lateral raises and on my overheard press ✔️🖤

This was one of the toughest shoulder workouts I’ve ever done!! Amazing 👊🏼

Jamie Migues

#HurricaneIan… sorry you’ve got nothing on me!  Although, I had to shorten my rests , I’d say shouldas bouldas 💥

Rachel Moltz

Love a good back and bi’s workout. Slowly working on having less assistance with my pull ups; started with 120 lbs assist, down to 90 lbs assist 🤌🏼 slow & steady

Doing 21’s as the finisher for arms was brutal but got such a good pump in 🥵

Loved the push-up mix at the end!! ❤️‍🔥❤️‍🔥❤️‍🔥

Triceps on fire after those diamond pushups 🔥😮‍💨

Wow! The last set of push-ups were brutal.

My fave back bi workout yet. Saving to do again

Back and Bis

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