Name: Playbook - Christopher Kellum - W1/D1 Chest & Back
Uploaded: 2023-10-09T17:08:30.555Z
Duration: 55 min
Description: W1/D1 Chest & Back

This is a dumbbell and body weight only program! With a body burn circuit at the end

You will super set this work out so you will do floor presses then perform back extensions then rest for 60 seconds

Lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms. 
Lower the weights towards your chest, then press them back up powerfully to return to the start.

Tip; dont slam your elbows on the ground slowly lower them

Floor presses DB

Lie on a mat on your stomach and straighten your legs behind you. Place your elbows on the ground and slide your shoulders down.
Lift your upper back, pressing your hips into the mat. Keep your head and neck neutral. Hold for 10 seconds.
Lower to starting position. 
Complete 4 sets.

Back extensions

Chest & Back superset

You will super set this work out so you will do floor press then perform se then rest for 60 seconds

Squeeze a weight plate between your palms or use dumbbells as seen in the video
Raise it to your chest, with your fingers pointing forward.
Pull your shoulders back and stick out your chest.
Raise your elbows so that your arms are parallel with the floor.
Press upwards and slowly lower the weight

Floor Svend press DB

Stand holding a pair of dumbbells at arm’s length next to your sides. Take a step forward with your left foot, bend your knees, and hinge forward slightly. Row the dumbbell in your right hand to your right side, and then lower it as you row the weight in your left hand to your left side. Continue alternating sides as fast as you

Seesaw row

Chest & Back Superset 2

You will super set this work out so you will decline pushups , renegade rows alternating or one side at a time then finish this monster set with floor chest flys rest 60-90 seconds

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed."

Decline push up

Get into a press-up position with a dumbbell in each hand. Brace your body, then raise one of the dumbbells, supporting yourself on the other arm. Row the weight upward until your upper arm is slightly higher than your torso, then slowly lower it back down to the ground.

Renegade row (left) DB

Renegade row (right) DB

Lie on the floor with two dumbbells above your shoulders, (arms 15-degrees shy of full extension) With palms facing, lower the weights in an arching motion. When your elbows hit the floor, they should be even with your chest; pause briefly for a half second. ... Concentrate movement on pectorals.

Floor chest flys DB

Chest & Back superset 3

Complete this burn circuit 3-5 rounds depending on how you feel

Grab a dumbbell and hold it in the middle with one hand in front of the other. Set your feet shoulder-width apart.
Without rounding your lower back, bend your knees slightly, push your hips back, and swing the weight between your legs. Once the weight is behind you, forcefully contract your glutes and thrust your hips forward to swing the dumbbell to chest level.

DB swing

This is a modified burpee so you wont hit your chest to the floor you will just drop into a plank position and then jump back up

Baby burpee

Start standing with your feet shoulder-width apart and turned out slightly. Crouch until your thighs are parallel to the floor, keeping your back straight. Hold your dumbbell with both hands next to the outside of your right thigh. Twist your torso to the side and lift the weight up and across your body with straight arms. As you lift, stand up and turn your torso so you end up facing the dumbbell, which is above your left shoulder. 
10 reps per side

W1/D1 Chest & Back

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