Name: Playbook - Grace White - Tuesday | Back & Chest
Uploaded: 2023-12-11T00:11:48.969Z
Duration: 45 min
Description: Tuesday | Back & Chest

Loren

Elaine

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

Pregnancy modifications:
- Assisted push-ups on knees.
- 10 bodyweight squats instead of mountain climbers.

Incline Dumbbell Chest Press // Incline Dumbbell Svend Press // Bosu Push-Up
12 reps, 4 sets // 10 reps, 4 sets // 10 reps, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- 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

- From incline holding a dumbbell in each hand
- Place the dumbbells together side by side and press them over your chest
- Keeping the dumbbells squeezed together lower them back to your chest

Incline Dumbbell Svend 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

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

Circuit

TRX Chest Press // TRX Chest Flyes
15 reps, 4 sets // 8 reps each, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- 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
15 reps, 4 sets // 10 reps each, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- 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}

- 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
8 reps, 4 sets // 10 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

Tuesday | Back & Chest

Community

More workouts from Grace White