Name: Playbook - Kaysi Marshall - Chest & Back Supersets #1
Uploaded: 2024-01-07T19:56:03.772Z
Duration: 60 min
Description: Chest & Back Supersets #1

Lisa

Try this Chest & Back superset workout.  The 6 rep movements should be loaded pretty heavy in order to be effective.  


Part 1: 5 sets
6x Barbell Dead Stop Bent Over Row
12x Push-Up

Part 2: 5 sets
6x Barbell Floor Press
12x Inverted Underhand Grip Row

Part 3: 5 sets
6x Wide Grip Pull-Up
12x DB Underhand Grip Floor Press

Part 4: 5 sets
6x DB Dead Stop Chest Fly
12x DB Reverse Fly

- Start with the bar on the floor in front of you, hinge from your hips to grab the bar, keep your back long and straight and keep your knees bent
- Grab the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull to your belly
- Pause at the top and lower with a controlled motion
- Lower the bar to the floor and come to a full stop

Barbell Bent Over Row

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

Push-Up

Part 1

- Begin with holding the barbell extended over chest 
- Lower bar to your chest until the triceps are completely on the floor
- Press the bar up fo full extension

Barbell Floor Press

- Position a bar in a rack to about waist height
- Sit underneath the bar and grab the bar with an underhand grip
- Fall back with your heels on a bench or the floor and your arms fully extended
- Your body should be straight hanging underneath the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted Underhand Grip Row

Part 2

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

Wide Grip Pull-Up

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension with an underhand grip
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

DB Underhand Grip Floor Press

Part 3

- Lay on your back on the floor with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest, stop completely when triceps are touching the floor
- Bring dumbbells back together squeezing your chest

DB Dead Stop Chest Fly

- From a standing position, bend forward, hinging from your hips until your chest is parallel with the floor
- 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

Chest & Back Supersets #1

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