Name: Playbook - Kaysi Marshall - Chest & Back Supersets #2
Uploaded: 2024-01-07T19:56:03.881Z
Duration: 60 min
Description: Chest & Back Supersets #2

Lisa

Maryna_J

Part 1: 5 sets 
12x DB Plank Row
6x Bench Press

Part 2: 4 sets
6x DB Push-Up + Reverse Fly
12x Lat Pulldown

Part 3: 12-10-8-6-4
Cable Chest Fly 
DB Pullover

Part 4: 5 sets
8x Seated Cable Wide Row
8x Seated Cable Chest Press

Part 5: 5 minute AMRAP 
10x UH Push-up
5x TRX Reverse Fly (slow)

- Begin in push up position with dumbbell in each hand
- keep your hips are square to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

DB Plank Row

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

Bench Press

Part 1

- Start in plank with two dumbbells in hands
- Perform one push-up, hugging your elbows to your ribs
- Modify on knees if needed
- After one push-up lift one dumbbell into a reverse fly, keeping your elbow slightly bent and rotating your hips and shoulders
- Lower down and repeat on the other side
- Push-up + Reverse Fly R + L = 1 rep

Push-Up + DB Reverse Fly

- Grab the handles with your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging your lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

Lat Pulldown

Part 2

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Keep your elbows slightly bent
- Pause and let your arms return back to the starting position

Cable Chest Fly

- Place your upper back on the bench 
- Lift your hips and hold a bridge position
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

DB Pullover

Part 3

Complete this part with little to no rest between movements and sets.

- Start by sitting tall with and a cable handle in each hand
- Push your hands forward engaging your chest
- Pause and let your arms return back to the starting position
- I have my back off the pad to utilize more core, you could sit back and use the pad if needed

Cable Seated Chest Press

- Sit with knees under pads and grab a handle in each hand
- Lean back slightly and roll your shoulders down away from your ears
- Pull the cables with your elbows wide to shoulder height
- Return back with control

Cable Seated Row

Part 4

Complete as many rounds A possible of the following set. Try to find fatigue in both moves.

- Place your hands on a box/bench with your palms turned forward
- Step your feet back into plank
- Perform an underhand grip push-up, lowering your chest to the bench

Underhand Grip Push-Up

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a T
- Engage your rear delts as you pull
- Slowly lower your body back down while keeping your feet in place the entire time
- Option to split your feet and transfer weight from front to back foot to modify
- Perform these reps slowly with a 3/3 count

Chest & Back Supersets #2

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