Name: Playbook - Evan Johnson - W6/D2 CHEST & BACK
Uploaded: 2022-06-23T11:13:31.254Z
Duration: 45 min
Description: W6/D2 CHEST & BACK

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Alternating incline dumbbell press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

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

Decline cable fly

W6/D2 CHEST & BACK

Guillaume Nikuze

I’m sticking to these workouts. 1 hour per day & when I go can do more then I will.

Oswald Soutar

Elvira

W1/D1 Shoulders & Arms

Matthew

W1/D2 Leg Day

Dylan

James

W1/D3 Back & Abs

Kyuande Johnson

W1/D5 Chest & Triceps

W1/D6 ARMS

W2/D1 LEGS (Hamstrings)

Øyvind

W2/D2 Back & Biceps

W2/D3 CHEST & Shoulders

Tray

ive done your workouts for a week and a half and they pretty much repetitive and boring. i feel like my legs get no love. pure upper 1day lower and its a weak lower day. going bavk to Julian Smith plan ✌🏽🕊

Joshua

W2/D5 ARMS

W2/D6 LEGS

W3/D1 Back & Abs

Luke

W3/D2 Leg Day

W3/D3 Chest & Triceps

W3/D6 ARMS

W4/D1 Shoulders & Arms

W4/D2 LEGS (Hamstrings)

W4/D3 ARMS

Ruben Perello

W4/D5 Back & Abs

W4/D6 Chest & Triceps

W5/D1 Leg Day

Samantha

W5/D2 Back & Abs

W5/D3 Shoulders & Arms

W5/D5 CHEST & Triceps

W5/D6 ARMS

W6/D1 LEGS (Hamstrings)

W6/D3 ARMS

W6/D5 SHOULDERS

W6/D6 LEGS

W7/D1 BACK DAY SS

W7/D2 CHEST & Triceps

W7/D3 LEGS (Hamstrings)

W7/D4 Shoulders

W7/D6 ARMS

W7/D7 Leg Day

I love the variety in your workouts 7 weeks in and still keeping it new.

W8/D1 Back & Biceps

W8/D2 Chest & Triceps

W8/D3 ARMS

W8/D4 LEGS (Hamstrings)

W8/D5 SHOULDERS

W9/D1 Chest & Triceps

W9/D2 Back & Abs

W9/D3 Shoulders & Arms

W9/D4 Leg Day

W9/D6 CHEST & Shoulders

W10/D1 LEGS (Hamstrings)

W10/D2 Back & Biceps

W10/D3 Shoulders & Arms

W10/D5 Chest & Triceps

W6/D2 CHEST & BACK

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