Name: Playbook - Julia Mellor T - Week 1 - Day 3 (Chest, Back & Abs)
Uploaded: 2021-10-02T15:40:53.455Z
Duration: 45 min
Description: Week 1 - Day 3 (Chest, Back & Abs)

Wide grip lat pulldown - 20, 15, 12, 10
Wide grip behind neck pulldown - 20, 15, 12, 10
Seated cable row - 20, 15, 12, 10
Pull ups - 10 x 3
Incline dumbbell chest press - 20, 15, 12, 10
Chest press machine - 15 x 3
Hanging leg raise - 15 x 3

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Make sure you use a comfortable weight so you do not strain your spine

Wide-grip behind neck pulldown

- 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

If you can do these without assistance, go for it! 

You can also use a resistance band to assist you if your gym does not have an assisted pull up machine.

Pull ups

- 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

Incline dumbbell chest press

Chest press machine

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Week 1 - Day 3 (Chest, Back & Abs)

AMAZING!!!! my legs are sore but the pump is 🤩🤩

Jorja Botes

Exactly what I needed. 
I’m waiting for more 🥰

Kaja

Week 1 - Day 1 (Legs)

I feel super uncomfortable in the gym and this made me feel like I actually knew what I was doing 😅

Jenny

Love it:)) 
But my arms are falling off.. 😂

Week 1 - Day 3 (Chest, Back & Abs)

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