Name: Playbook - Grace White - Friday | Back & Chest
Uploaded: 2023-10-06T13:42:17.667Z
Duration: 45 min
Description: Friday | Back & Chest

I have the rings instead of TRX and the chest press and flys were a bit difficult, overall a good workout!

Sarah

Such a great workout to start my day 💪🏼

Sydney

Feeling a little sore. Loved the workout!

Tina Scott

Complete Daily Burn as listed.

This week’s split:
Monday: Legs
Tuesday: Full Body
Wednesday: Legs
Thursday: Shoulders, Biceps, & Triceps
Friday: Back & Chest
Saturday: Legs
Sunday : Rest Day


Pregnancy modifications:
-No pregnancy modifications

Seated Row Machine with Rope Attachment // Seated Lat Pulldown with D-Bar Attachment  
8 reps, 4 sets // 10 reps, 4 sets
*5 squat presses after completing each superset {20 total}*

- Pull the attachment in towards your body with a neutral grip
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Machine Row {Rope Attachment}

- Grab the bar with a wide neutral grip
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the starting position

Cable Seated Lat Pulldowns {D-bar}

- Holding a dumbbell in each hand at your shoulders, lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Squat Presses

Circuit

Single Kneeling Lat Pulldowns // Standing Single Cable Row
12 reps each, 4 sets // 12 reps each, 4 sets
*5 squat presses after completing each superset {20 total}*

- From a kneeling position, grab the cable overhead with your outside arm
- Pull the cable down, engaging your lat
- Release back up to starting position with control
- Complete desired reps then repeat on the opposite side

Cable Kneeling Single Arm Lat Pulldowns

- Hinge forward slightly
- Pull the handle back toward your ribs, engaging your lat
- Release with control back to starting position

Cable Standing Single Arm Row

Bent Over DB Row // Seated Face Pulls
10 reps each, 4 sets // 8 reps, 4 sets
*5 squat presses after completing each superset {20 total}*

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell Bent Over Row {Double}

- With the pulley set high on the rack
- Sit on the floor
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable Seated Face Pulls

TRX Chest Press // TRX Chest Flyes
15 reps, 4 sets // 8 reps each, 4 sets

- Holding a TRX strap in each hand, lean forward and maintain tension through the strap 
- Keep your body in a straight line, arms both straight
- Bend at the elbows and lower your body down until your chest reaches the handles.
- Push yourself back up

TRX Chest Press

- Holding a TRX strap in each hand, lean forward and maintain tension through the strap 
- Keep your body in a straight line
- Lower your body down opening your chest, with a slight bend at the elbows
- Push yourself back up, by bringing your hands together to starting position

Friday | Back & Chest

Community

More workouts from Grace White