Name: Playbook - Ashley Palmer Fitness - Chest + Back + LISS
Uploaded: 2024-01-05T21:11:45.443Z
Duration: 60 min
Description: Chest + Back + LISS

Happy Friday!! Woohoo you made it to the last workout this week. Today it's all about the chest and back and this one is a tough-y, but I know you can do it!
Challenge yourself with the weight you are lifting. If you have been lifting 10lbs for a while, it may be time to go up to 12's. Listen to your body!
You've got two circuits each with 4 exercises in them and finishing out with another 20-minute LISS cardio. 
Have fun!

- Lying supine on bench bring the dumbbells down level with the chest
- Elbows tucked in toward the midline of the body
- Keeping arms tucked press out away from your body and back down

DB Narrow Chest Press

- In standing position lean forward with dumbbells in front of you and slightly away from your body
- Pull arms out and back squeezing the shoulder blades together in your back and back down

DB Fly

- Come down in a bent over position keeping your back flat and core engaged 
- Let your arms hang down with dumbbells down in a neutral position
- Pull arms/elbows back bringing them right past the sides squeezing the shoulder blades together and bring back down

Bent Over Row

(10 each side)
- Come down on the bench in an inclined plank position with the feet out away from the bench and the hands resting on the edge 
- Keep one hand on the bench and grab a single dumbbell with the other
- Make sure the body makes a straight line by keeping the back flat, core engaged and pelvis tilting inward
- Pull the dumbbell in toward the body and take the elbow straight back squeezing the shoulder blade
- The elbow should come straight to the side of the body

Incline Plank Row

Back + Chest Circuit #1

- Lie supine on bench or floor
- Bring arms out at 90deg angle with the DB's level at your chest
- Press up bringing weight together then back down to start position
- Keep low back pressed into the bench/floor helping to engage your core

DB Wide Chest Press

(10 each side)
- hold the center of the dumbbell
- legs wider than hips
- bring dumbbell across the front of body, twisting to the side and pivoting slightly on back foot

DB Woodchop

(10 each side)
- Grab one dumbbell and come down into an upright kneeling position
- Both legs should be at 90deg with the weight in the opposing side of the forward leg
- Extend the arm/weight down and forward angling toward the front foot
- Pull the dumbbell back into a row squeezing the shoulder blade together

Kneeling Row

(Start on your toes doing regular push ups- do as many as you can then go to your knees and finish it out)
- Come down on the floor in a high plank with hands below shoulders, legs out long with back flat, core engaged and head in neutral position
- Begin to bring body down into a push up by bending your elbows and taking arms out at about a 45deg angle
- You will lead with your chest/nose bringing your entire body down
- Once in the down position really engage your core muscles and squeeze your glutes to help keep your body in a straight line and push back up to start position

Regular Push Up

Back + Chest Circuit #2

- Slow it down at the end with some LISS cardio keeping that HR at 65-75% of your MHR. You should be able to carry on a conversation during it. 
Go on a walk, do an incline walk on the treadmill, hike, elliptical. Whatever you want just go for 20min.

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