Name: Playbook - HolStrength Training Club - W4/D5 Friday - Chest & Back Day (LIGHT)
Uploaded: 2022-08-26T19:47:59.864Z
Duration: 90 min
Description: W4/D5 Friday - Chest & Back Day (LIGHT)

Warm-Up with Elliptical (5-10 minutes)
Dumbbell Flat Bench Press (4 x 8-12)
Chin-Ups (4 x 8-12)
Dumbbell Incline Bench Press (4 x 8-12)
Landmine T-Bar Row (4 x 8-12)
Standing Cable Chest Flies (4 x 8-12)
Single Arm Pulldown (4 x 8-12 each arm)
Push-Ups (4 x 8-12)
Cooldown Stretching (5-10 minutes)

Light to moderate pace to get the blood flowing and work up a slight sweat. A short 5-10 minute cardio warmup has been shown to help increase growth hormone levels in the body. Priming your muscles for the workout ahead!

Elliptical

- 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

- 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

- 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

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

Landmine T-bar Row

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

Standing Cable Chest Flies

- Retract your shoulder and squeeze your lat as you pull down
- Spin your hand so that your palm is facing you at the bottom of the rep and neutral at the top
- Slowly return to a full extension

Single Arm Pulldown

- 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

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

W4/D5 Friday - Chest & Back Day (LIGHT)

Chelsea

Preston Mccanless

W1/D1 Monday - Leg Day (HEAVY)

These have organized my workout and help me to push myself.

Howard

W1/D2 Tuesday - Push Day (HEAVY)

W1/D3 Wednesday - Pull Day (HEAVY)

Amazing definitely gonna feel it tomorrow

Dakota Cluchie

W1/D4 Thursday - Leg Day (LIGHT)

Elias

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

W1/D6 Saturday - Arms & Shoulders (LIGHT)

W1/D7 It’s your rest day!! Go enjoy some much needed rest time!

W2/D1 Monday - Leg Day (HEAVY)

W2/D2 Tuesday - Push Day (HEAVY)

W2/D3 Wednesday - Pull Day (HEAVY)

W2/D4 Thursday - Leg Day (LIGHT)

W2/D5 Friday - Chest & Back Day (LIGHT)

W2/D6 Saturday - Arms & Shoulders (LIGHT)

W2/D7 It’s your rest day!! Go enjoy some much needed rest time!

A new gym that isn't Planet Fitness is way better for these exercises.

Brandon

W3/D1 Monday - Leg Day (HEAVY)

W3/D2 Tuesday - Push Day (HEAVY)

W3/D3 Wednesday - Pull Day (HEAVY)

W3/D4 Thursday - Leg Day (LIGHT)

W3/D5 Friday - Chest & Back Day (LIGHT)

W3/D6 Saturday - Arms & Shoulders (LIGHT)

W3/D7 It’s your rest day!! Go enjoy some much needed rest time!

I don’t always leave a rating or comment, although I love this workout program. By far the best I’ve used and have seen the most results I’ve ever seen using this program. Would recommend to anyone!

W4/D5 Friday - Chest & Back Day (LIGHT)

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