Name: Playbook - Chelsea Heiser - W4/D2
Uploaded: 2024-06-18T19:34:23.649Z
Duration: 60 min
Description: W4/D2

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
-Think of driving your elbows down into your sides
- Pause and return to the initial position

Lat Pulldown: Wide Grip

Perform all required reps for the first exercise. With little to no rest, jump straight into the second exercise and perform all required reps for that exercise. Once both exercises are complete, rest for required time and repeat this sequence for the desired number of sets.

**modify with kneeling barbell or dumbbell shoulder press if needed

- Start in a kneeling position 
-Hold the smith machine bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead
- Lower the bar back down to the starting position with control

Kneeling Smith Machine Shoulder Press

****modify with  barbell or dumbbell upright row if needed

- Hold smith machine barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Smith Machine upright row

SUPERSET

- Position the cable above your head 
- Slight bend in knees and engaged core/ neutral spine
- Keeping your arms straight pull the straight bar down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable Straight Arm Pulldown

- Grip the handles with palms facing each other (neutral grip) 
- Pull the handles straight back by driving your elbows back by your side
- Keep 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 machine- neutral grip

- From a standing position, using the cable rope attachment, pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Cable Face pulls

**12 REPS PER SIDE

- Hold the handle with the outside arm, cable crossing in front of your body 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the cable back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable Single Arm Lateral Raise

30 min LISS 

cardio of choice: elliptical, stair stepper, incline walk, stationary bike

W4/D2

More workouts from Chelsea Heiser