Name: Playbook - eFitmama - Week 1 - Day 4 - Chest and Back
Uploaded: 2023-01-01T18:00:59.829Z
Duration: 40 min
Description: Week 1 - Day 4 - Chest and Back

Start with a 10-15 minute cardio warm up of your choice

Directions: you will do all exercises in each circuit or superset back-to-back, take a rest, and then repeat for a total of 3 times before moving onto the next set of exercises. Rest time is 60-90 seconds 


Equipment Needed: Medium to Heavy Set of Dumbbells and a mat

Chest press to chest fly

1 rep = renegade row + 1 push up

Drop to knees to modify

Renegade row to push up

Underhand grip chest press

Circuit 1

Power pulls

Lying flat on your mat or bench, start with dumbbells at your side, lift up at your hips keeping arms straight and bringing them overhead and into a circle back down to your side

Around the world

Start with elbows bent at chest, palms facing out. Press up into a V

V press

Circuit 2

Standing single arm row

Valley press

Superset

Week 1 - Day 4 - Chest and Back

Laura

Abby

Week 1 - Day 1 - Shoulders and Abs

Great workout! Your sumo squat video wasn’t playing though, just a blurry image 🤷‍♀️

Lisa

Jill

Great workout! Definitely got my heart rate up!! 🥵🤪

Marina

Week 1 - Day 2  - Legs and Glutes

Really loved this one! Even did a few extra reps on some because I liked it so much.

Shaylean Walters

This was tough coming off a leg day but i did it!

Kandice

Week 1 - Day 3 - Full Body

Juliana Fanning

Jessica

Awesome workout!! Jelly arms 🏋🏼‍♀️💪🏼

Week 1 - Day 5 - Biceps, Triceps, and Abs

Convinced husband to join me (he's in shape) and even he broke a sweat! Although his weights were a bit heavier than mine lol

Hi, I’m doing pretty good with the workout part. Still need help with the macro part. What do you offer for education with macros? Thanks

Shannon

Akira

Week 2 - Day 1 - Full Body

Those Bulgarian split lunges or whatever did me in 🥴😵

Lauren

Week 2- Day 2 - Shoulders and Glutes

Surprised myself and was able to up my weights for the chest press and fly! 🙌🏻

Week 2 - Day 3 - Chest, Triceps, and Abs

First time doing curtsy lunges.. I like the area it targets! The wall sits reminded me of my childhood when my dad would challenge my siblings and cousins against him, even all the kids on his lap. He would still win!

Week 2 - Day 4 - Legs and Glutes

Woo! Those skaters got my heartrate up! I've got sweat dripping off my face after that whole workout.

🔥 biceps and shoulders will hurt tomorrow!

Week 1 - Day 4 - Chest and Back

More workouts from eFitmama