Name: Playbook - Ashley Watts - Day 3 - Back & Chest
Uploaded: 2023-12-30T02:39:17.010Z
Duration: 45 min
Description: Day 3 - Back & Chest

Had me sweating in the BEST way 💪🏻🥵

Emily

• 4 week program
• Complete each exercise with as much weight as possible without compromising form or injury 
• 15, 12, 10, 8 rep exercises = increase weight each set

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

* To modify, please use the assisted machine at lowest weight possible without compromising form

Pull-ups

(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

- Hold the bar with your palms facing up
- Keep your back in a neutral, flat position bracing your core with knees slightly bent and hips bending your upper body forward at a 90° angle
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Grasp the dumbbells and maintain a neutral wrist position with your wrists in line with your forearms
- Push outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Barbell flat chest press

- 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

- 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

Day 3 - Back & Chest

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