Name: Playbook - Chad Hackman - Chest/Back
Uploaded: 2021-01-18T11:45:22.354Z
Duration: 65 min
Description: Chest/Back

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!

Taryn

Oh this one is a doozy! My arms are tanked after this one. Go get it!

As you lower the weights down towards your shoulders, try not to go too wide. Stay right in front of your shoulders and touch the weights together at the top of the movement.

Flat Dumbbell Bench Press

Incline Barbell Bench Press
Cable Crossover

Your hands should be just outside your shoulders when gripping the bar. Lower the bar to an inch off your chest and press the bar straight up.

Incline Barbell Bench Press

Set the pulleys about eye level. Take a couple steps forward and bring your palms together in front of your chest with your arms straight. Slowly extend your arms out to your sides with a slight bend in the elbow. Bring your hands back in front of your chest, straightening your arms. You should feel the stretch across your chest here. If it’s all shoulders, you’re going too far back.

Cable Crossover

Superset

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

Hands should be a little wider than shoulder width. Pull your chin up to the bar and slowly lower yourself all the way down so that your arms are fully extended. If you can’t do full pull-ups see “Assisted Pull-ups” I’m the exercise library for a modification.

Pull-ups

Keep your chest against the pad and pull your elbows back, squeezing between your shoulder blades.

Machine Row (Middle Underhand Grip)

Step back so there’s tension on the pulley. Slide your hips back and stretch your arms all the way up. Pull the rope apart as you bring it towards your hips squeezing between your shoulder blades. Fully extend the arms and repeat.

Rope Straight Arm Pulldown

Rest your chest on an incline bench and fully extend your legs behind you. Your chin should be above the bench pad. Start with your palms together and extend your arms out towards the side of your body.

Incline Dumbbell Reverse Fly

Chest/Back

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!

Chest/Back

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