Name: Playbook - Alina Astilean - Day 2: Chest/Back
Uploaded: 2021-07-23T02:58:21.231Z
Duration: 60 min
Description: Day 2: Chest/Back

Jodi

Rebecca

Rene Sullivan

Circuit 1
2-3 Sets
Incline DB Chest Press x10-12
Hand Release Push-ups x10-12
Plank Alternating Shoulder Taps x:20-:40

Circuit 2
2-3 Sets
Standing Bent Over Cable Row x12-15
Single Arm DB Row x10-12/side
Mountain Climbers x:20-:30

Circuit 3
2-3 Sets
Seated Narrow Grip Cable Row x12-15
Incline Narrow Grip Chest Press x10-12
Dumbbell Renegade Rows x6-8/side

Challenge Piece (Optional)
6x 25 seconds on/ 15 seconds off
Push Ups 

Cardio- 15-20 minutes steady state cardio of choice

Incline DB Chest Press x10-12
Hand Release Push-ups x10-12
Plank Alternating Shoulder Taps x:20-:40

-lay flat on your back, keeping feet on the ground
-arch your back as much as possible, and keep shoulders retracted and pinned to the bench 
-start with DBs at slight angle (good starting position is with one head of the DB right where your armpit is) 
-press both DBs at the same time, with full extension at the top before returning back to starting position

Incline DB Chest Press

-start in a push up position, with palms flat on the ground directly beneath the shoulders
-lower yourself towards the ground, trying to keep chest and hips descending at the same tempo 
-once you are flat on the ground, lightly lift hands up, reposition in the same spot, tuck your hips and squeeze your abs tight, and try to press yourself back up to the top
-the goal is to once again keep your chest and hips ascending at the same tempo

Hand Release Push-ups

-start in a high plank position, with palms flat on the ground directly beneath your shoulders 
-keep your hips tucked 
-do not let your lower back over arch or butt stick up in the air
-tap one shoulder at a time using the opposite arm, and lightly shift weight back and forth as needed

Plank Alternating Shoulder Taps

Circuit 1

Standing Bent Over Cable Row x12-15
Single Arm DB Row x10-12/side
Mountain Climbers x:20-:30

-start by holding on to the cable handles with knuckles facing up, chest parallel to the ground and back arched 
-as you pull, drive your head and chest upright, shrug your shoulders down and back, and squeeze through your back muscles
-rotate your grip and squeeze elbows in tight by your ribs

Standing Bent Over Cable Row

-begin movement by setting up in a staggered stance with one hand placed on the bench 
-begin the row by pulling the dumbbell up and towards the hip
-maintain upright chest and keep shoulders down and away from the ears

Single Arm Dumbbell Row

-:20 to :30
-start in a high plank position, with palms flat on the ground directly beneath your shoulders 
-keep hips tucked 
-alternate bringing one knee in towards your chest, trying to get as deep as possible 
-really focus on keeping your palms in line with your shoulders (if your hands get too far in front of you, it will be difficult to get your knees close to your chest)

Mountain Climbers

Circuit 2

Seated Narrow Grip Cable Row x12-15
Incline Narrow Grip Chest Press x10-12
Dumbbell Renegade Rows x6-8/side

-sit down, with shoulders retracted and chest up and open 
-keep a small bend in your knees
-as you start to pull in towards you, continuously shrug the shoulder down and back, ensuring that you feel your back engaging throughout the motion 
-make sure you are not shrugging up or internally rotating your shoulders (watch the Form Matters video on Rows if still uncertain)

Seated Narrow Grip Cable Row

-start by laying on your back, keeping shoulders pinned to the bench and lower back arched 
-keep DBs together in the middle
-start pressing straight up until you get full extension 
-squeeze elbows in tight and do not let them flare

Incline Narrow Grip Chest Press

-x6-8/side
-start in a plank position, holding on to a DB in each hand
-keep feet wide for stability
-start by rowing (pulling) the DB on one side, keeping your elbow as close to your ribs as possible, and shifting your weight slightly towards the other side 
-return to the bottom, and repeat the movement on the other side

Dumbbell Renegade Rows

Circuit 3

6x 25 seconds on/ 15 seconds off

Push Ups

-place hands slightly wider then shoulder width, ensuring they are even with the middle part of your chest 
-keeping hips tucked, drop as deep as you can towards the ground 
-ensure you are not overly arching your back

Push Ups

Challenge Piece (Optional)

Cardio- 15-20 minutes steady state cardio of choice

Day 2: Chest/Back

This was wonderful! It was a great leg workout and easy to follow. Thank you Alina!

Day 1: Legs

Day 3: Arms/ Shoulders

Holy cow! That was hard but such a good full body workout

Hi Alina! I don’t have a barbell in the gym but assume I can just use dumbbells…for that exercise, do you recommend a certain position for them? Like palms facing in as I push up, or palms facing forward? Or does it matter? Thank you!

Day 4: Full Body Conditioning

Lillian

That Day 5 was awesome!! And thanks for the feedback about dumbbell technique!

Day 2: Chest/Back

Community

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