Name: Playbook - Derick Ansah - W2/D2 (Photo day) Chest & Back
Uploaded: 2022-11-27T22:11:32.296Z
Duration: 45 min
Description: W2/D2 (Photo day) Chest & Back

Chest & Back Instructions ⬇️

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

Warm up 1

Warm up 5

Warm up 4

Warm up 2

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Low to high cable chest fly’s

- lunge over with free hand on knee
- pull and twist 
- fully extend the arms when releasing

Single arm cable pulls

- bring both cables together and press front 
- hold at the front to engage chest

Cable straight press

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

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

W2/D2 (Photo day) Chest & Back

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