Name: Playbook - Grace White - Tuesday | Back & Chest
Uploaded: 2024-02-13T02:02:06.080Z
Duration: 45 min
Description: Tuesday | Back & Chest

Terri

Stacie

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:
- 10 bodyweight squats instead of burpees.
- Place hyperextension bench under bump – if uncomfortable, skip exercise.

Standing Cable Wide Grip Row //  Seated Lat Pulldown with V-Bar 
8 reps alternating each, 5 reps together, 4 sets // 8 rep hold, 4 sets

*5 burpees after completing each set {20 burpees total}*

- Grab the bar with a wide grip
- Hinge forward stiffly and pull the bar back toward your chest, engaging your rear delts and mid back

Cable Standing Row {Wide Grip}

- Grab the V-bar with a 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 {V-bar}

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Hop your feet forward and rise to standing
- Jump up in the air and bring your hands over your head

Burpees

Circuit

Ring Rows // Stiff Arm Lat Pulldowns
12 reps, 3 sets // 12 reps, 3 sets

*5 burpees after completing each set {20 burpees total}*

- Holding the rings in each hand, lean back and maintain tension through the strap
- Pull your body toward the rings 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

Ring Rows

- 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

Weighted Hyperextensions // D-Grip Row 
10 reps, 4 sets // 8 reps, 4 sets

*5 burpees after completing each set {20 burpees total}*

- Lying or standing face down on a hyperextension bench, banded just above the knees, with your feet locked on the foot brace (your body will be at a 45 degree angle (approximately))
- Hold a weight at your your chest and make sure your waist is clear of the thigh support so that you can bend at the waist
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back, exhaling on the way down
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position where your entire body is straight in line, inhaling on the way up

Weighted Hyperextensions

- 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}

DB Chest Flyes // Seated Chest Fly Machine // Seated Cable Chest Press Machine
10 alternating reps each, 4 sets // 15 reps, 4 sets // 15 reps, 4 sets

- On a flat bench with your arms extended and palms facing each other
- Lower one dumbbell to your side, opening your chest
- Bring the dumbbell back up, squeezing your chest
- Repeat with the opposite arm

Flat Dumbbell Alt Chest Flyes

- Start seated, and a cable handle in each hand
- Bring your hands together engaging your chest
- Fly the handles back, opening your chest
- Bring your hand forward to starting position, engaging your chest

Cable Machine Seated Chest Flyes

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles forward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Tuesday | Back & Chest

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