Name: Playbook - Hayden Greene - Chest / Back SUPERSET Workout 🤪
Uploaded: 2022-03-24T16:51:52.201Z
Duration: 45 min
Description: Chest / Back SUPERSET Workout 🤪

Hey fam!
Got a different workout for y’all today! Chest and back crazy workout all in one. This one will get ya 😭 haha let’s do it!

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
8 reps each arm

Single arm dumbbell row

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

You can have your feet flat on the ground or I suggest trying with your feet up so you use no leg drive and all chest

Chest press Incline Machine

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

Chest / Back SUPERSET Workout 🤪

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