Name: Playbook - Crystal Renee - W1/D4 Back & Chest
Uploaded: 2023-01-02T04:58:44.024Z
Duration: 30 min
Description: W1/D4 Back & Chest

You will need 3-4 sets of dumbbells for this workout (very light-heavy)

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Complete the following 4 exercises back to back for 2 rounds to get warmed up!!

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

✨Modification- Modified push-ups

Push-ups

- Bend your legs 
- Bend at the elbows to come straight down
- Keep your elbows close to your body
- Extend your arms engaging your triceps to come up

Dips on ground

Warm up

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

You will need 3-4 sets of dumbbells for this workout (very light-heavy)

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Dumbbell floor chest press

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

✨Modification- Modified push-ups

You will do 21,18,15,12 pushups

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

Increasing the weight each round if you can!

Bent over corkscrew dumbbell rows

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

You will do 21,18,15,12 Superman’s

Supermans

Circuit 1

- Lying on the floor with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

You will need 3-4 sets of dumbbells for this workout (very light-heavy)

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Dumbbell floor fly

- Start by lying down with hands close together with the dumbbells
- Lower weight down until it taps your chest
- Extend arms straight back up

You will need 3-4 sets of dumbbells for this workout (very light-heavy)

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Close grip bench press

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- after the hammer curl lift weights up to a fly

First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

Increase weight each round!

Dumbbell hammer curl to fly

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats 
- Keep your core tight focus on a slow controlled movement

First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

Increase weight each round!

W1/D4 Back & Chest

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