Name: Playbook - Kelsey Oloughlin - Back, Biceps + Cardio
Uploaded: 2023-07-16T16:52:57.864Z
Duration: 70 min
Description: Back, Biceps + Cardio

Karlie

Laurie

Mariah Goff

Amber

I couldn’t do cardio because my legs were still sore from quad day! 😭

Colleen

Julie

Taila Roos

Charlotte

Omg I am dead! This was amazing and so much fun. The summer shred program is absolutely amazing, I've never seen such results in such a short amount of time! It really helps you focus on mind muscle connection in each movement and feels incredible.

Hannah

Elaine

I’m loving how these are making me step out of my comfort areas at the gym and be brave using new equipment!! Thank you!!

Abigail

Amie

Jovanka

Jalen Ennen

kimmy

Diane

Camilla

Megan Senner

Aubree

actual murder at the end. but like in a good way

Mercedes

- Set the bench at 45 degrees
- Row to your hips contracting your lower lats
- Keep your core tight and chest flat on the bench

Incline bench dumbbell rows nuetral grip

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
-heavy weight

Dumbbell bicep curls

-Perform normal curl, come down, bring back up into hammer curl
-repeat

Hammer Curl into Wide Grip

- With your chest flat on an incline bench and a dumbbell in each hand
- Push the dumbbells out to side
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported fly

Alt Curls into Fly

- 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

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

-Using single arm attachment
-Keep elbows tucked into side
-Bring all the way up and all the way down
-10 reps per arm (20 total)

Single arm cable curl

-Using Single Attachment
-Seated at pull-down machine
-20 total reps (10 x arm)

Single Arm Lat Pulldown

-Arms slightly bent
-Contract rear delts and bring weight out to side
-Squeeze shoulders together at top of movement
-Slowly bring arms back to start position
-every set amrap

Rear Delt Fly Machine

Walk for 5 minutes, run for 1, repeat 4 times

Stair Stepper

Jog/Run Stair Stepper

Walking Stair Stepper into Running (repeat)

Back, Biceps + Cardio

Jamie Johnson

Quads, Core & Cardio burn

Izzy 

Elissa

Shoulders, Triceps & Abs

Lauren

pakamon

Glute Focused Leg Day

Rosie

Upper Body + Cardio

I love how quick this one was and it was a good burn!

Duygu

Full Body

Am I the only one sweating in the gym? Yes, yes I am! 💪🏼🥵

Courteneay

Full Lower Body

So much shoulder. Wasn’t even with triceps and chest.

Shoulders, Triceps, Abs + Cardio

This workout got me so pumped to take on the day! Loved it!

Back, Biceps & Cardio

Gisele Rigo

Quad Focused Lower Body

This was a lot harder than I thought but so good!

What a great start to the day!! I've made more progress with this program, the macros you sent me and IF in the past 2 weeks than the entire month prior. So glad I found you and your programming!!

Full Body Workout + Cardio

Back, Shoulders + Core

Quads + Glutes + Abs

Really good ! Also a little quicker than suggested time so added on some well needed stretching!

Jessica

Shoulders, Core & Cardio

Great workout and great cardio to finish the session! ❤️

Back, Triceps & Cardio

Hailey

Glutes, Hamstrings + Core

Shoulders + Biceps

Active Rest Day

Glutes + Shoulders

Those cross cable pulls were humbling 😅 loved the challenge

McKenna

Back, Core + Cardio

Loved this workout, really gets you in the back fat ! X

Don't know if I can drive home with noodles for arms 🥵

Upper Body Circuit + Cardio

Jenna

Hamstrings, Glutes + Core

Hillary

Biceps + Back + Cardio

Lily

This gets harder every time but you’re the only trainer that has ever truly challenged me! Glad I found you.

Ashley

Serena

Shoulders, Biceps, + Core

Rachel

Chels

Was not looking forward to this one after reviewing it... and that apprehension proved accurate. Lol! Great workout, but not a good time.

Back, Biceps + Cardio

Community

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