Name: Playbook - Jarrett Stod - W3/D4 Weight loss - Chest + Back day
Uploaded: 2021-12-15T17:29:42.088Z
Duration: 45 min
Description: W3/D4 Weight loss - Chest + Back day

This program has seriously been amazing 🤩

Tori

James Nguyen

- Push- up 3 x 15
- Slight incline dumbbell press 4 x 12
- Db flat bench press 4 x 10 
- Chest fly machine 3 x 15
- Lat pulldown 4 x 12
- Cable face pulls 3 x 15 
- 1 arm dumbbell row 3 x 12 (each side)
- 20 Minute stair master

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

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

Slight incline dumbbell press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB flat bench press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- 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

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

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

1 arm dumbbell row (12 each arm)

Stairmaster

W3/D4 Weight loss - Chest + Back day

Traded like two workouts! But overall it was greattt👍🏽

Royalty

Jordan

W1/D1 Weight loss - Push day

I wish that there was a alternative exercise for like the pull ups as I just started my weight loss/ workout journey and am unable to do a pull up quite yet. But other thank that it’s a great workout.

Austin

🏡 Sue Sutton-Ludwig CRS Remax Concepts. Sutton

W1/D2 Weight loss - Pull day

Worked every muscle of the leg. I couldn't end it with the stair master since that was taken. End up doing air squats and pistol squats.

One of the best workouts I’ve done in a while.

Abby

W1/D3 Weight loss - Leg day

W1/D4 Weight loss - Chest + Back day

Stair climber is still kicking my butt. But I’m loving this program!

I like cycle 1 so far, working every muscle part. Great shoulder + arm work out.

W1/D5 Weight loss - Shoulders + Arms

Digging the leg workout and ending it with 20 mins on the stair master.

W1/D6 Weight loss - Legs

W2/D1 Weight loss - Push day

W2/D2 Weight loss - Pull day

This day is always my kryptonite. The last thing I want to do after legs is the stair master 😅 but it’s so worth it! My legs and booty are getting so strong!

W2/D3 Weight loss - Leg day

Did this workout on 06/10. The great combo between the two muscle groups.

W2/D4 Weight loss - Chest + Back day

W2/D5 Weight loss - Shoulders + Arms

W2/D6 Weight loss - Legs

W3/D1 Weight loss - Push day

W3/D2 Weight loss - Pull day

W3/D3 Weight loss - Leg day

Great Sunday shoulders + arms workout 💪

W3/D5 Weight loss - Shoulders + Arms

W3/D6 Weight loss - Legs

W4/D1 Weight loss - Push day

Great pull workout in the time of rush hour at the gym.

W4/D2 Weight loss - Pull day

W4/D3 Weight loss - Leg day

I like working out the 2 muscle parts chest and back. Great exercise choices.

W3/D4 Weight loss - Chest + Back day

Community

More workouts from Jarrett Stod