Name: Playbook - Ellen Nieman - Chest & Back
Uploaded: 2024-03-20T17:09:07.933Z
Duration: 60 min
Description: Chest & Back

I am really liking this app. It has breathed life back into my workouts.

TRACEY

Tokyo

Michelle

Mandy

Lily

Really loved this one! Definitely pushed me past my limits! 😍🔥

Stephanie

Karen

Those tempo DB presses at the end had me shakin’. 💕💪🏼🔥

Jaime

Example a move if it can be done without equipment. As in single arm row. If you don’t have that machine in your own gym. You can use a dumbbell

Samantha Nash

Equal amount of chest and back exercises in this workout. Focusing on slow and controlled movements.

- Pull to your belly button 
- Don’t use back movement for momentum

Seated row with rope attachment

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Plate loaded machine single arm row

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Cable fly

- Adjust seat and load weight
- Press outward
- Focus on muscle engagement

Incline machine press

Tempo DB Bench Press

Chest & Back

Gina

Quads & Calves

Loved the mix of cables and bench. Arms are burning🙌🏼

I really enjoyed this work out, maybe add some super sets.

Chest & Back

Community

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