Name: Playbook - Kelsey Adkins - Back and Bis
Uploaded: 2023-12-30T17:26:53.961Z
Duration: 45 min
Description: Back and Bis

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

Alli

Stacie

Use assisted machine or loop band around the bar and step on it with one or both feet to pull you up if your gym doesn’t have an assisted machine. If you can do unassisted then do that!

Assisted Wide Grip Pull-up

- 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)

Bicep Curl 1,1,2

Superset

Weights should stop at the bottom to stop the momentum

You can use plates if you don’t have kettlebells

Kettlebell Pendlay Row

Plate Bicep Curl

Single Arm Seated Cable Row

Wide Grip Seated Cable Row

Single Arm Lat Pull

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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