Name: Playbook - Jarrett Stod - W1/D4 Weight loss - Chest + Back
Uploaded: 2021-12-15T17:34:37.635Z
Duration: 60 min
Description: W1/D4 Weight loss - Chest + Back

- Lat pulldown 3 x12 , 1 x 15
- T-bar row 3 x 10 
- Cable face pulls 3 x 15
- Seated cable row 3 x 12
- Slight incline dumbbell press 4 x 10 
- Decline cable fly 3 x 15
- 20 Minute stair master

- Grab the bar with your 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 initial position

Lat pulldown

- 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

T-bar row

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- 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 the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Decline cable fly

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