Name: Playbook - Jey Fitness ⚡️ - Back / Tri’s v1.
Uploaded: 2023-06-29T18:18:34.449Z
Duration: 60 min
Description: Back / Tri’s v1.

Found a machine to help with the pull-ups and dips. Wow my arms and back are breathing!!!! Great stuff here, especially not having to think what to do next. Thank you for doing the research for us all.

Florentino

Tough stuff! Yes! Can’t pull myself up, yet, but didn’t stop me from trying and hanging there with some resistance. Engaging in the target areas made the workouts more enjoyable as i didn’t feel rushed, but composed to gain control. Loving every bit of it. One day at a time. Next!

Back muscles, like chest, are an great muscle group to focus on. They help with posture, strength, and can help reduce back pain. 

Tricep exercises improve your overall arm strength and upper body strength. Additionally help with pushing and pulling movements. 

Throughout the workout:
⚡️Keep your core tight
⚡️Focus on squeezing the muscle each rep
⚡️Slower controlled movements
⚡️Focus on form over weight
⚡️Listen to you body, don’t overextend yourself, and No ego lifting.

**keep the weight the same or increase weight slightly each set**

**20min cardio of your choice - Can be performed in whole before or after your lift…or split up as 10min before and 10min after**

⚡️Performed as a superset 
⚡️No rest in between exercises

⚡️Grab the bar firmly with your palms facing you
⚡️Pull your torso up until your head is above the bar 
⚡️keep your core tight 
⚡️Keeping your elbows close to your body
⚡️Pause at the top and lower with slow controlled motion
⚡️repeat

Main muscle groups: biceps, forearms, Latissimus dorsi (lats), Trapezius (traps), abdominals

Chin-up

⚡️Bend at the elbows to come straight down
⚡️Keep your elbows close to your body
⚡️Extend your arms engaging your triceps to come up

Main muscle group: Triceps, Front Deltoid (delts), Pectorals (pecs)

Dips

Chin-up to Dips

⚡️Support yourself using your opposite arm
⚡️Row dumbbell to your hip while retracting your shoulder back
⚡️Lower the weight with control
⚡️Repeat

Main muscle group: Posterior Deltoid (delts), latissimus dorsi (lats)

Single arm dumbbell row

⚡️Lay down on your chest on a bench
⚡️Hold a dumbbell in each hand
⚡️Keep a slight bend in the elbows
⚡️Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
⚡️Lower with control back to starting position

Main muscles worked: Rhomboids, trapezoids (traps), posterior and lateral deltoids (delts)

Dumbbell reverse fly (incline bench)

Rows to Fly’s

⚡️Start leaned forward slightly with your working arms bent at about 90 degrees 
⚡️Extend at your elbows pulling the cable down
⚡️Bend the elbow and control the weight back to starting position
⚡️Repeat

Main muscle groups: triceps

Cable pressdown (w/ rope)

⚡️Pull the attachment in towards your body with a wide neutral grip
⚡️Keeping your body neutral and core engaged
⚡️Elbows drive towards your hips, squeezing your lats and shoulder blades
⚡️briefly pause at contraction then slowly return to starting position

Main muscle groups: Latissimus dorsi (lats), Trapezius (traps)

Seated cable row (neutral grip)

⚡️Keep your elbows close to your temples
⚡️Bend at the elbows to lower plate down behind your head
⚡️Extend your arms engaging your triceps to bring the plate back up

Main muscle groups: triceps

Overhead tricep extension (plate)

⚡️Hinge forward keeping a bend at your knee
⚡️Holding dumbbell in one hand and arm bent to 90 degrees at your sides
⚡️Extend your arm back engaging your triceps
⚡️Lower back to starting position

Main muscles worked: Triceps

Dumbbell tricep kickbacks (single arm)

Tri’s to Tri’s

Back / Tri’s v1.

Before I knew it I was complete. I’m feeling the progress with consistency. I think I’m ready to add more weight. Great way to engage the muscle like when I first started. Next!!!

My chest is engaged! Felt nice to get started, and felt it at the end. Completely dead to finish one push up. No giving up now. Next!

Wow! At the end I really was at a failure to push up. Chipping away little by little. Loved it. Here we come better living!

Chest v1.

Bi’s / Shoulders v1.

Push it! It’s amazing what remembering why you get to do this for yourself just gives you that extra push. Let’s go!

Tough stuff! Gloves recommended as I shredded my hands trying to hang on the bar lol I can not believe how hard it is to keep my hands in place on the bar for a squat. We got it done even if barely, because I feel fantastic! Next!

Back / Tri’s v1.

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