Name: Playbook - Jessica Cahoy - Body Building Day 16 - Chest & Back
Uploaded: 2024-03-26T12:35:29.833Z
Duration: 45 min
Description: Body Building Day 16 - Chest & Back

The move to a fourth set had me feeling it today! Stronger ever week though!

Melissa Hale

- Bench Press 4x8 
- Incline DB Press 4x10
- DB Flys 4x10
- Push up 4xMax Rep  
- Bent over row 4x12
- Single arm DB row 4x10 each arm
- Straight arm pull down 4x10
- Pull Ups 4xmax reps
- Sit Up 3x25
- Russian twist 3x25

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Bench press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Db incline bench

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB chest fly

- 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

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

Single arm DB rows

- With a band attached high on the rack
- Keeping your arms straight pull the band down toward your thighs, engaging your lats
- Slowly reverse the movement, releasing tension from the band

Straight arm lat pulldown

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull up

- Lay on the ground with knees bent the soles of your feet on the ground
- Come up and touch the floor
- Go back in a controlled motion 
- Engage your core

Sit up

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp weight in front of your core
- Twist your torso from side to side

Weighted Russian twists

Body Building Day 16 - Chest & Back

Terri

First workout using your section of the app. Loved it.

Mikaela Secore

Killer shoulder workout! It was fun to focus on some strength movements.

Body Building Day 1 - Chest & Back

Siera

Raine

Body Building Day 2 - Legs

Yyeeeahhh. Day 3. This programming has me all lit up. I think about the workout all day and can't wait to get at it. 🔥🤩

Christina

Body Building Day 3 - Arms

Feeling the beast mode being activated with these workouts! 😂 it’s been a long time since I’ve slowed down to focus on building muscle — this program is perfect!

Last set of bench press was suuus hahaha great workout

Body Building Day 4 -  Chest & Back

Treated it like a WOD because these are my least favorite movements and whewww. Shout out to getting comfortable being uncomfortable!

It hurts to sit (next day posting) 😂 looking forward to seeing the end result

Body Building Day 5 - Legs

Lots of work! Felt good to just move!! Super sore today 😂

Michele Lopez

Body Building Day 6 - Arms

Been doing this program at half speed — so 3 days a week, and I am seeing so much improvement in my movements and strength. I needed to slow down and focus on quality over quantity which can be less than exciting but dang! I’m still seeing gains every time I repeat a workout!

Back days our my absolute favorite. Loving this split.

Shalayna

Body Building Day 7 - Chest & Back

Mondays workout is done! 💚 Lunges of any sort have long been the bane of my workouts, and while I am still not loving them, I am improving at them. 🙌🏻

Body Building Day 8 - Legs

Struggled today with motivation but leaned into discipline! Another day done! 🙌🏻

Body Building Day 9 - Arms

Body Building Day 10 - Chest & Back

Leg day and Monday keep coinciding. 😂😂 #nevermiss

Body Building Day 11 - Legs

It was a pretty good workout overall for arms. Although I have worked out for years, it is nice having the videos to know exactly how you’d like the movement done.

Aaron

Stephanie

Body Building Day 12 - Arms

Still trucking a long in the body building workouts!! I have really enjoyed them, and love being able to focus on strength building in this season. 💪🏻

Switched up some body building movements for the challenge.!

Jourdan Winfrey

Body Building Day 13 - Chest & Back

Body Building Day 14 - Legs

Did it with family they enjoyed it a lot!

Jase Houchin

Jaclyn

Body Building Day 15 - Arms

Short on time but got in the squats, deadlifts and split squats. Hoping to add in some cardio in a bit!

Body Building Day 16 - Chest & Back

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