Name: Playbook - Grace White - Friday | Back & Chest
Uploaded: 2023-10-11T15:54:51.696Z
Duration: 45 min
Description: Friday | Back & Chest

Loren

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:
-Assisted bosu push-ups on knees
-Reverse lunges (no jumping) instead of jumping lunges.

Incline Dumbbell Chest Press // Bosu Push-Up
15 reps, 4 sets // 10 reps, 4 sets
*5 jumping lunges each after completing each set*

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten your elbows , pressing the dumbbells up
- Focus on engaging your chest as you press

Incline Dumbbell Chest Press

- 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

- Plant both feet on the floor slightly further than shoulder-width apart
- Bend both knees at approximately 90 degrees into a lunge position 
- Propel your body upwards into the air
- In the air, extend both legs and reposition them so that you land in lunge position on the opposite side
- Continue alternating between sides, increasing speed as you feel comfortable

Jumping Lunges

Circuit

TRX Chest Press // TRX Chest Flyes
10 reps, 4 sets // 5 reps each, 4 sets
*5 jumping lunges each after completing each set*

- 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

TRX Chest Flyes

Wide Grip Seated Lat Pulldown // Single Bent Over Cable Rear Delt Fly
10 reps, 4 sets // 10 reps each, 4 sets
*5 jumping lunges each after completing each set*

- 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 Alt Lat Pulldowns {Wide Grip}

- Bend over to 90 degrees, grab the cable and with your outside arm
- Raise the cable to shoulder height, engaging your rear delts
- Lower slow and controlled back to starting position
- Complete desired reps then repeat on the opposite side

Cable Single Arm Bent Over Rear Delt Fly

Dante Row // Single Kneeling Cable Lat Pulldown
10 reps, 4 sets // 15 reps each, 4 sets

- Place your knees on the end of the cable machine bench
- Hinge forward so your chest is parallel to the bench
- Pull the rope attachment down, engaging your lats
- Release with control back to starting position

Dante Row

- 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

Friday | Back & Chest

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