Name: Playbook - Kelsey Adkins - Back and Bis
Uploaded: 2024-04-28T23:11:58.896Z
Duration: 45 min
Description: Back and Bis

Destiney

- 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

- 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

Lat Push Down

Allows for a full range of motion and laying against the bench stops from swinging which can be a cheat to lift more weight with incorrect form

Incline Bench Bicep Curl

Superset

Single Arm Vertical Cable Row

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- 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

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Back and Bis

Shoulder are burning after that one 😮‍💨

Lindsay Dobitsky

This was a killer shoulder day!! They are burning tonight! 🔥🔥🔥

Erin

Julie

Shoulder Burn

Shoulders are my favorite! Loved pushing myself on this one!

Dannon Garrett

Shoulders and Tris

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 🔥🔥

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!

Jourdan

Tricia

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

Wowweee shoulders are burning after that one 🔥 killer workout!

Brittan McCombs

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

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

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 ✔️🖤

Love that we can now track our weights in the app and leave notes to ourselves. 😊

Carrie

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

Jamie Migues

Rachel

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 🥵

Mary Wagner

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

Triceps on fire after those diamond pushups 🔥😮‍💨

Sarah

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

Kaylah

My fave back bi workout yet. Saving to do again

Savannah

Awesome shoulder workout this morning. Those droplets killed me!

Tessa

Jenny

Back

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

Loved how this week we focused on triceps

Jane

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

Shoulders are feeling the burn after that.  Love it.

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

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

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

Awesome back workout today! Loves the landmine switch up!

Chest, Tris, and Bis

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!)

Sara

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

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

Back and Bis Basics

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

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 🔥

Modified the last segment to complete at home. Enjoyed this one.

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

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

Love a solid back and biceps day 🫶🏽

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

My shoulders are burning this morning!! 🔥🔥🔥

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.

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

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!

Cori Cavazos

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.

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

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

Amanda

My arms are falling off but it feels good

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

Feeling strong & slowly but surely bumping my weight up

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

The front raise hold one was killer 😅 awesome workout!

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

Stacie

Love a good boulda day to complete the week! 💗🔥🎉

I’m reminded every day how much I LOVE these workouts!

Ooof brutal but greattt back/bis workout 💪🏼

Birthday Valentine’s Workout. ✔️ Back day = best. day. ✔️ Success. 💗
Kelsey nailed this one with the challenge of wide grip pulls ups to close this one out…🤔
Happy birthday to me..💗💪🏼🧁🎉

Celina

Booty sore from yesterday…bouldas already shouting out to me “ouchie”. That said, this weeks workouts nailed it 🧨🍑 💪🏼 . Can’t wait to be able to fully recover and add back in sweaty full body 🤦🏼‍♀️

Superset galore! Shoulders on fire 🔥 absolutely love having a workout to follow each day, especially on days like today when energy is low. Kelsey’s workouts always get me through and hold me accountable 🙌🏼

One of my favorite back days, yet! Not only because I did 2 sets of non-assisted pull-ups (4x each). The comeback is always stronger. ❤️

Back and biceps on fire after that one! Awesome workout!

Modified a bit and I did it at home 💪🏻❤️

Loved the upright combo. Beginning to actually enjoy the bouldas…

Push ups at the end of this set was humbling 😂😂

Back and Bis

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