Name: Playbook - Grace White - Tuesday | Back, Chest & Biceps
Uploaded: 2023-09-07T04:50:26.119Z
Duration: 45 min
Description: Tuesday | Back, Chest & Biceps

Complete Daily Burn as listed.

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

Pregnancy modifications:
-Steady pace cardio of your choice instead of sprints.
-bodyweight squats instead of burpees
-Assisted bosu push-ups on knees

Ring Rows // Kettlebell Bicep Curls
10 reps, 4 sets // 10 reps, 4 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

- Hold the kettlebell by the horns
- Curl the kettlebells up toward your shoulders, engaging your biceps
- Lower with control

Kettlebell Bicep Curls

- 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

Single Kneeling Cable Lat Pulldown // Single Bent Over Cable Rear Delt Fly // Dumbbell Isometric Curls
8 reps each, 4 sets // 10 reps each, 4 sets // 10 reps each, 4 sets
*5 burpees after completing each set {20 burpees 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

- 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

- Begin with a dumbbell in each hand
- One dumbbell will hold at contraction (90 degrees) of the curl, engaged
- Curl the opposite dumbbell up toward your shoulder, engaging your biceps
- Complete desired reps then repeat on the opposite side

Dumbbell ISO Bicep Curls

Dante Row // Zottman Curls
10 reps, 4 sets // 10 reps, 4 sets
*5 burpees after completing each set {20 burpees total}*

- 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

- Curl the dumbbells up with your palms up
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell Zottman Curls

Bosu Push-Ups // Incline Dumbbell Neutral Chest Press // Incline Dumbbell Chest Fly
10 reps, 3 sets // 15 reps, 3 sets // 15 reps, 3 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

- From an incline bench and a dumbbell in each hand, palms turned in
- 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 {Neutral Grip}

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides, opening your chest
- Bring the dumbbells back together squeezing your chest

Tuesday | Back, Chest & Biceps

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