Name: Playbook - Derick Ansah - W1/D2 (Photo day) Chest & Back
Uploaded: 2022-11-27T22:11:32.260Z
Duration: 60 min
Description: W1/D2 (Photo day) Chest & Back

Sherrod

Chest Day Instructions ⬇️

- increase the weights as you go along in sets 
- keep your chest up and shoulder back

Warm up 1

Warm up 2

Warm up 4

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- adjust the cables to the top
- slightly bend over 
- allow arms to back back and squeeze at the bottom

High bent chest flys

- Grab the rope with an overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the rope to starting position

Rope lat pulldown

- adjust the cables to the very bottom of the machine
- make sure your shoulders are behind you
- stick your chest out

Low cable flys

- 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
- Pause and return to the initial position

W1/D2 (Photo day) Chest & Back

Community

More workouts from Derick Ansah