Name: Playbook - Jessica Cahoy - Body Building Day 22 - Chest & Back
Uploaded: 2024-03-26T12:35:29.882Z
Duration: 45 min
Description: Body Building Day 22 - Chest & Back

- 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 22 - 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.

Melissa Hale

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

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

Body Building Day 16 - Chest & Back

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

Body Building Day 22 - Chest & Back

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