Name: Playbook - Big Esa - W2/D1 CHEST & BACK
Uploaded: 2024-03-11T09:40:47.552Z
Duration: 60 min
Description: W2/D1 CHEST & BACK

Zakariya

Welcome to Week Two of training! 

I hope your first week of fasting was good. In the 2nd week you may feel a slight decrease in strength, so we’ve toned down the exercises slightly 

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

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- 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

- 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

- 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 cable row D Grip

W2/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

W1/D1 CHEST & BACK

W1/D2 SHOULDERS & ARMS

W1/D3 LEGS

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

W2/D1 CHEST & BACK

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