Name: Playbook - Grace White - Tuesday | Back, Chest & Shoulders
Uploaded: 2024-02-13T02:02:06.797Z
Duration: 45 min
Description: Tuesday | Back, Chest & Shoulders

Paula

Lauren

Complete the Daily Burn as listed.
This week’s split:
Monday: Legs
Tuesday:  Back, Chest, & Shoulders
Wednesday: Legs
Thursday: HIIT Day
Friday: Abs, Biceps & Triceps
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
- Steady pace cardio of your choice instead of sprints.

Standing Cable Chest Press //  Chest Busters
10 reps, 4 sets // 15 reps, 4 sets
*5 squat presses after completing each superset {20 total}*

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Bend your elbows until the handles are even with your chest
- Press the handles forward to starting position

Cable Standing Chest Press

- 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

- 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

Seated Dumbbell Lateral Raise into Front Raise // Seated Dumbbell Shoulder Press Neutral Grip 
8 reps each, 4 sets // 8 reps each, 4 sets
*5 squat presses after completing each superset {20 total}*

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Bring the dumbbells from the sides (top of lateral raise position) to forward of the body (top of front raise position)
- Lower with a slow and controlled movement

Dumbbell Seated Lateral Raise to Front Raise

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell Seated Shoulder Press {Neutral Grip}

Face Pulls // Ring Rows // Bent Over Dumbbell Rear Delt Flyes
10 reps, 4 sets // 15 reps, 4 sets // 15 reps, 4 sets
*5 squat presses after completing each superset {20 total}*

- 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

- 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 with a dumbbell in each hand, palms in
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell Bent Over Rear Delt Flyes

Seated Row Machine with D-Bar // Standing Lat Pulldown
8 reps, 4 sets // 10 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}

- Grip the lat pulldown bar with a wide grip 
- Place one foot forward on the seat for leverage 
- Pull the bar back toward your upper chest 
- Return the bar to starting position with control

Cable Standing Lat Pulldowns {Wide Grip}

Treadmill Sprints

Stairmaster Sprints

Tuesday | Back, Chest & Shoulders

Shaima

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Nancy

HOME | Monday | Legs

Rachel

4/22 Monday | Legs

Killer cardio I am out of shape I guess!!

Tina Scott

4/23 Tuesday | HIIT

Michele

4/24 Wednesday | Legs

4/25 Thursday | Back & Chest

4/26 Friday | Shoulders, Biceps & Triceps

4/27 Saturday | Legs

HOME | Tuesday | Back

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HOME | Friday | Shoulders

4/15 Monday | Legs

4/16 Tuesday | Back

4/17 Wednesday | Legs

4/18 Thursday | Chest, Biceps & Triceps

4/19 Friday | Shoulders

Quinn

4/20 Saturday | Legs

HOME | Friday | Back, Chest & Biceps

HOME | Thursday | Full Body

First workout postpartum.. feeling good! 😅💪🏼

Elaine

Amanda

HOME | Tuesday | Shoulders, Chest, & Back

Tough, but I haven’t worked out like this in 7 years! I enjoyed it though.

Tuesday | Back, Chest & Shoulders

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