Name: Playbook - Kaysi Marshall - Chest + Back EMOM
Uploaded: 2024-01-07T19:56:03.756Z
Duration: 45 min
Description: Chest + Back EMOM

Maryna_J

Give this one a try, easy to follow, but will get spicy if you're challenging yourself with your weight selection. For each set you’ll have one minute to complete your reps for the even and odd minute exercises. You should aim to complete your 10 reps in 30-40 seconds, no less. Use the remainder of the minute to rest and get ready for the next exercise. 

EMOM 1: 14 minutes
Even: 10x Pull-Up
Odd: 10x Bench Press

EMOM 2: 14 minutes
Even: 10x Lat Pulldown
Odd: 10x Cable Chest Fly

EMOM 3: 14 minutes
Even: 10x Seated Cable Row
Odd: 10x Hand Release Push-Up (+weight)

- 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
- Use a band for assistance or use an assisted pull up machine

10x Pull-Up

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

10x Bench Press

EMOM 1

- Grab the bar with your palms facing forward, hands slightly wider than your shoulders
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

10x Lat Pulldown

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

10x Cable Chest Fly

EMOM 2

- Pull the attachment in towards your body with a neutral grip
- 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

10x Seated Cable Row

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position
- Make sure your chest and thighs lift and lower together
- Modify on your knees
- Increase difficulty by adding a weight plate on your back

Chest + Back EMOM

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