Name: Playbook - Chad Hackman - Chest/Back/HIIT
Uploaded: 2021-01-18T11:48:21.330Z
Duration: 60 min
Description: Chest/Back/HIIT

Start with your eyes directly under the bar. I generally recommend your hands be slightly wider than shoulder width. Lower the bar to your breast bone and press the bar back up.

Side note: keep those feet flat!

Flat Barbell Bench

Adjust your seat so that elbow of the handle is in line with your shoulders. If you don’t have access to a machine like this you can substitute with any chest press machine or incline dumbbell bench press.

Incline Machine Press

Your arms should be straight out to your sides with a slide bend in the elbow. Only allow your hands to come back in line with your shoulders, never behind.

Seated Machine Chest Fly

Superset 1

Flat diagonal line from your shoulders, hips, knees, and ankles. You want to make sure you’re lowering yourself close to the ground. If you’re not getting close, go to your knees and touch your chest to the ground. You’ll get stronger this way.

Pushups

Try to keep your back as straight as you fan throughout this movement. No swinging to try to get heavier weight. Also, make sure to get that full range of motion at the top. Get a good stretch and then squeeze the lats (side of your back) at the bottom of the movement.

Medium Grip Lat Pulldown

Try to keep your back as straight as possible throughout the movement. As you pull the handle close to your chest, squeeze your back right between the shoulder blades and get that full arm extension at the top of the movement.

Medium Grip Machine Cable Row

Hips back, back arched. Arms start straight but then pull the handle into your pelvis. Squeezing between your shoulder blades. Thumbs should be on top of the handle.

EZ Bar Straight Arm Pulldown

Superset 2

You want the top of the pads to be at your hip bone. Arms straight out like your Superman/Superwoman and fly away! Just come up so you’re on a slight incline. Not too high here.

Hyperextensions

5 minutes total. 30 seconds slow, 30 seconds fast. Jump your resistance up until you feel challenged.

Elliptical (HIIT)

Chest/Back/HIIT

1mor

Legs and Core

Back and Biceps

Melissa Flanagan

Chest and Triceps

Leg Workout

Thanks for your knowledge and workouts.  I can be anywhere (Carlisle, pa) and still get a wonderful workout in!

Beth

Week 1 Day 3

Thanks for helping me make modifications on the HIIT.

The workout was great and left me sore for 2 days. I like that the supersets kept me busy so I couldn’t stand around. The squat jacks at the end were icing on the cake!

Devin Bucks

Shoulders/Arms/HIIT

Chest/Triceps/HIIT

Kate

Awesome workout! The built in timer was really beneficial

Legs/Core/HIIT

Rebekah

Legs/Core

This app is awesome and so easy to use!! I never know what to do when I walk into the gym. Now I just pick an area of my body that I need work on and the app plans it out for me! Simple, easy to use, and it even helps me keep count on my reps! If anyone is looking for a good assistant app for the gym, this is it!

Chest/Back/HIIT

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