Name: Playbook - Grace White - Friday | Back & Chest
Uploaded: 2024-02-13T02:02:06.065Z
Duration: 45 min
Description: Friday | Back & Chest

Sara

Complete Daily Burn as listed.
This Week’s Splits:
Monday: Legs & Biceps
Tuesday: Back & Chest
Wednesday: Legs & Triceps
Thursday: Shoulders
Friday: Back & Chest
Saturday: Legs
Sunday: Rest Day


Pregnancy modifications:
- If flat bench is uncomfortable, utilize incline bench.
- Assisted bosu push-ups.
- Kneeling lat pulldowns instead of chest supported.
- Bent over dumbbell rows instead of chest supported.

Wide Grip Seated Lat Pulldown // Standing Cable Row with V-Bar Attachment
12 reps, 4 sets // 8 reps, 4 sets

- Grab the bar with a wide grip, palms facing forward
- 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 {Wide Grip}

- With the pulley set low on the rack
- Hinge forward slightly and pull the v-bar back toward your ribs engaging your lats
- Slowly reverse the movement back to starting position

Cable Bent Over Row {V-bar}

Circuit

Treadmill Steady Pace

Chest Supported Lat Pulldown with Rope Attachment // Chest Supported Dumbbell Rows
12 reps, 4 sets // 15 reps, 4 sets

- Support your chest into an incline bench
- Pull the rope down engaging your lats throughout the exercise
- Slowly return the rope back to starting position

Chest Supported Lat Pulldown {Rope Attachment}

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells up to your body
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Chest Supported Dumbbell Rows

Seated Double Arm Row Machine // Stiff Arm Lat Pulldowns
8 reps, 4 sets // 12 reps, 4 sets

- Pull the attachment in towards your body with a wide/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 {D-bar}

- Hinge forward at the hips slightly
- Keeping your arms straight pull the cable attachment down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

Cable Stiff Arm Lat Pulldowns

Bosu Push-Ups // Chest Busters // Flat Bench Dumbbell Chest Press
12 reps, 4 sets // 10 reps, 4 sets // 12 reps, 4 sets

- Start with your hands just outside the shoulders on the base of the Bosu
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Bosu Push-ups

- Hold a dumbbell in each hand, arm bent to 90 degrees
- Externally rotate the dumbbells out to your sides, keeping your upper arm tucked to your sides
- Internally rotate the dumbbells back to starting position

Chest Busters

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up to starting position 
- Focus on engaging your chest as you press

Friday | Back & Chest

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