Name: Playbook - Ashley Watts - Day 3 - Back & Chest
Uploaded: 2023-12-30T02:39:17.033Z
Duration: 30 min
Description: Day 3 - Back & Chest

• 4 week program
• Complete each exercise with as much weight as possible without compromising form or injury 
• 15, 12, 10 rep exercises = increase weight each set

(Modified) 
- From kneeling position, place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

(Regular) 
- From kneeling position, place your hands just outside the shoulders 
- Kick back your legs shoulder width apart, supporting yourself with your toes facing the ground
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified or regular push ups

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- Secure a resistance band attached high on a wall or another sturdy object
- From a half kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band lat pulldown

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

Day 3 - Back & Chest

Day 1 - Arms & Core

Love the burpees to warm up my legs. Thanks for another great work out!

Christine

Those body weight lunges are no joke. 😅😅

Great leg work out! Love the rest timer, it keeps me stay focused.

Day 3 - Back & Chest

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