Name: Playbook - Kelsey Adkins - Tuesday: Back and Bis
Uploaded: 2024-05-12T22:44:17.125Z
Duration: 45 min
Description: Tuesday: Back and Bis

Back baby!! Little
Modifications due to hotel gym
but that was 🌶️ ❤️‍🔥

Alli

Destiney

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

Reverse Grip Barbell Bent Over Row

Neutral Grip Seated Cable 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

Superset

Single arm lat push down

Lat Push Down

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

Bicep Curl 21s

Tuesday: Back and Bis

Loved this workout tonight! It was the perfect combo!!

Erin

That booty pump was the 💣.com ❤️‍🔥🌶️ 🔥 Pushed myself even more than unexpected…

Monday: Glutes and Hamstrings

Kari

Wednesday: Quads and Glutes

Not a big fan to kill the bouldas but that was 🌶️…do love hittin’ up the triceps and I’m seeing the definition ❤️‍🔥

Tuesday: Back and Bis

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