Name: Playbook - Best Fitness - W3/D1: Men’s Beach Body (Chest/Back/Arms/Core)
Uploaded: 2021-01-18T11:48:17.273Z
Duration: 45 min
Description: W3/D1: Men’s Beach Body (Chest/Back/Arms/Core)

This week we are going all in! I’m going to need you to commit one more day of your time, and a heck ton more effort! Our first day will start with back/chest supersets. This means you will be working 2 muscles groups back to back with no rest! That’s right. This will keep that heart rate up while also getting a juicy pump delicious. We will follow this up with an arm superset and finish with abs. Let’s get to work!

Make sure to keep the weight fairly light, these get heavy fast. Focus on form, especially on the last sets. Don’t try to go faster to finish faster, that’s cheating!

Incline Chest Press

Key points for this exercise: 
Bench at a 45 degree angle
Squeeze your butt and press your hips into the bench and keep them there through the movement.

Chest Supported Row

Chest/Back Superset

Keep the wrist neutral and open up your chest by squeezing the shoulder blades on the way down. Bring the dumbbells back over your shoulders to finish the movement. Do not bring them together.

Neutral Grip Flat Chest Press

Use a mirror to make sure you are  hunting through your hips and not your back! Keep the spine stiff please and thank you! Also, avoid the butt pop and excessive arch in the lower back. That would basically mean you’re not using your abs at all and that’s not at all what we’re trying to do here!

Bent Over Row

Chest/Back Superset II

Keep the wrist neutral throughout the movement. The elbows go from narrow at the top (inside the shoulders) to wide at the bottom. Hold long enough to feel the squeeze in the shoulder blades!

Neutral Grip Pulldown

You can use assisted dips on this and there is no shame in that! Proper form is keep. Make sure your chest is pointed down and your elbows stay fixed throughout the movement! If you’re doing a crazy back arch, chest up and shaky elbows, please assist yourself.

Dips

Chest/Back Superset III

Rest your chest at the top of the bench. Keep your butt tight. Bring the weight up towards your forehead. Squeeze the biceps hard at the top, then repeat. Slow reps here, no swinging!

Spider Curl

Chest at the top of the bench, butt tight. Keep the elbows back and extend out until your forearm is past your torso. Squeeze the tricep before lowering. This one is easy to cheat on, so be honest with yourself and go light if you need to.

Chest Supported Kickback

Arms Superset I

Same rules as most of our exercises, avoid swinging! Squeeze the outer arm, just above the elbow at the top of the movement.

Seated Hammer Curl

Keep the elbow above the chest, and lower the weight down by the ears. Rotate the wrist slightly outward at the top. Focus on the stretch to the back of the arm at the bottom of the movement.

Incline Overhead Tricep Extension

Arm Superset II

10 per side. Keep the back flat and belly button in. You don’t have to extend all the way if your back starts to lift off the floor. Just go with whatever range of motion you can get before the back comes up. Make sure to breathing maintain regular breathing

W3/D1: Men’s Beach Body (Chest/Back/Arms/Core)

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