Name: Playbook - Best Fitness - W3/D4: Men’s Beach Body (Back/Chest/Arms/Abs Part 2)
Uploaded: 2021-01-18T11:48:56.114Z
Duration: 45 min
Description: W3/D4: Men’s Beach Body (Back/Chest/Arms/Abs Part 2)

Round 2 of the beach muscles 💪🏽 We’re hitting back and chest again, with a slightly more focused approach. More cables and isolation single arm movements. We’ll finish with blasting the arms and abs again as well, so hang in there!

10 reps per arm here. Drive the elbow back, and focus on the squeezing the upper arm into your side. Support yourself with your opposite leg.

Single Arm Row

Here’s a real challenge... aim for about 5 per side. Even with one hand supporting you, these a super hard!

One Arm Push-up

Chest/Back Superset I

I would suggest using light weight on this. Keep the arm straight and the chest up. Try and feel the lat stretching around your rib cage on the way up, the squeeze it back towards your hips and spine on the way down. These really burn the sides of your back.

Single Arm Stiff Arm Pulldown

Keep a slight bend at the elbow and try and bring your fist across your chest. Hold for a quick squeeze at the end. Keep the shoulder down throughout the movement.

Single Arm Fly

Chest/Back Superset II

Grab the handle in a reverse grip, palm facing towards you. As you pull down, force your elbow to stay in front of you, and bring it down in a scooping motion towards your hip bone.

Reverse Grip Single Arm Pulldown

The main struggle with this movement is the core stability. Make sure your body does not shit as you move your arm. As always, start light ‘til you get it right!

Single Arm Incline DB Neutral Grip Press

Chest/Back Superset III

Keep the elbow at shoulder height through the movement. Pull your fist toward your forehead and squeeze the bicep at the end.

High Cable Bicep Curl

Lean forward and keep the arm close to your side. Pull the cable across your body and lock it out near your thigh.

Reverse Grip Pressdown

Arms Superset I

Keep your elbows by your side, thumbs pointing up. Curl the rope up towards your chest, and pull your firsts away from each other towards your shoulders at the end.

Cable Hammer Curl

Slow and steady! Squeeze your triceps on the way up, but keep your shoulders in place! We’re working the tricep not the delts. Also, keep your shoulders down and avoid shrugging.

Overhead Cable Tricep Extension

Arms Superset II

Small range of motion here guys. Try to keep your chest up and squeeze your elbow towards your hips.

Side Crunches

When performing a crunch, keep your chest up and pull your sternum towards your hips. Don’t sit all the way up to keep tension on the abs

W3/D4: Men’s Beach Body (Back/Chest/Arms/Abs Part 2)

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