Name: Playbook - Big Esa - W1/D1 CHEST & BACK
Uploaded: 2024-03-11T09:40:47.542Z
Duration: 60 min
Description: W1/D1 CHEST & BACK

Ma’Shaa’Allah great foundation builder for Ramadan, Alhamdulilah muscles feeling sore but at the same time spirit is full of energy

Tariq

Josef

Muneeb

Ramadan Mubarak! Welcome to Week One of training! You’ll begin the week training your Chest & Back

Important Notes:
If you are training whilst fasting (before Iftar/after Fajr) please stay safe by ensuring your rest times are longer. Feel free to take up to 3 minutes.

The main aim of this programme is to ensure you’re staying somewhat active, but we’re simply just trying to MAINTAIN.

- Grab band just a bit more than shoulder length and position it below navel 
- Rotate arms until band is behind body 
- Return back to starting position

Band shoulder dislocates

- Grab resistance band of decent resistance and hold with palms facing towards ceiling and elbows tucked in
- Pull band away from body
- Return to starting position

Band external rotations

Warm Up

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Incline dumbbell press

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope face pull

W1/D1 CHEST & BACK

W1/D2 SHOULDERS & ARMS

W1/D3 LEGS

Zakariya

W2/D1 CHEST & BACK

Salaam, I’m just testing out the app figuring out how it works. InshaAllah will update once I’ve started

W1/D1 CHEST & BACK

Community

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