Name: Playbook - Chad Hackman - Week 4 Day 1
Uploaded: 2021-01-18T11:47:15.486Z
Duration: 55 min
Description: Week 4 Day 1

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

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

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

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

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

Start on your hands and knees. With your hands under your shoulders and your knees under your hips, lift your knees about an inch off the ground. And hold.

Bear Hold

Week 4 Day 1

Samar

Kate

Week 1 Day 1

Melissa

It was great. I did extra sets in place of the one laying down. Thanks! I really like this option now that I finally tried it 🙂

Jennifer

Shawn Moore

Week 1 Day 2

Fernny

Definitely showed me that I’m out of shape

Beth

Week 1 Day 3

So out of shape... but have to start somewhere.  Good workout!

Week 2 Day 1

Week 2 Day 2

Like the abductor machine... something new.

Week 2 Day 3

Week 3 Day 1

Question...if by the third set 15 lbs is too heavy but 10 lbs is too light, how can I create 12.5 lbs?  Thanks!

Week 4 Day 1

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