Name: Playbook - HolStrength Training Club - W1/D5 Friday - Chest & Back Day (LIGHT)
Uploaded: 2022-08-26T19:48:19.219Z
Duration: 60 min
Description: W1/D5 Friday - Chest & Back Day (LIGHT)

Warm-Up with walking (5-10 minutes)
Dumbbell Flat Bench Press (2 x 8-12)
Dumbbell Incline Bench Press (2 x 8-12)
Incline Dumbbell Flies (2 x 8-12)
Push-Ups (2 x 8-12)
Chin-Ups (2 x 8-12)
RB Seated Row (2 x 8-12)
Dumbbell Shrugs (2 x 8-12)
Supermans (2 x 8-12)
Cooldown Stretching (5-10 minutes)

Go for a walk on an incline treadmill or outside for 5-10 minutes to get the blood pumping and warm the body up!

Walk

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up
- Keep wrists in line with forearms

Dumbbell Flat Bench Press

- Begin by lying back on an incline bench with dumbbells above your chest
- Keep elbows slightly tucked
- Wrists in line with the forearms
- Lower the dumbbells to chest level
- Press the dumbbells back up engaging your chest

Dumbbell Incline Bench Press

- Keep bend in elbow constant throughout the full ROM
- Keep shoulder down
- Slowly lower the weight and achieve a good stretch at the bottom
- Touch pinkie side of the dumbbell together at the top of rep

Incline Dumbbell Flies

- Start with your hands below the shoulders 
- Bend at the elbows to come down
- Keep the elbows closer to your sides and grip the ground with your fingertips (helps prevent tennis elbow and joint irritation)
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push-Ups

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-Ups

- Pull the resistance band towards your body with a neutral grip
- 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
- Can anchor a resistance band under a door if you tie a knot in it and shut the door on it

RB Seated Row

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell Shrugs

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Retract the arms back by driving the elbows back
- Reach back out
- Lower back to starting position
- You can add resistance by holding light dumbbells or applying ankle weights

Supermans

It’s always import to let the heart rate slow down to normal gradually for best recovery. As well as flush out the deoxygenated blood from the muscles.

Cooldown Stretching

W1/D5 Friday - Chest & Back Day (LIGHT)

It was amazing. I’ll probably have to adjust with the lunges because of my right knee. I still loved it though. Left me drenched with sweat so that’s amazing!!!

Stace

W1/D1 Monday - Leg Day (HEAVY)

W1/D2 Tuesday - Push Day (HEAVY)

I finish my first week doing the at home and beginners program for the gym tomorrow. I am left spent after every workout, and I love it. I been working out for 5 years now and I haven’t felt this why in a hot minute. Again I thank you Josh and the whole team for making this possible.

Nate

Heidi

W1/D3 Wednesday - Pull Day (HEAVY)

W1/D4 Thursday - Leg Day (LIGHT)

W1/D6 Saturday - Arms & Shoulders Day (LIGHT)

W1/D7 Sunday - Rest Day!

W2/D1 Monday - Leg Day (HEAVY)

Quick but effective workout today. Thanks for the good push!

W1/D5 Friday - Chest & Back Day (LIGHT)

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