Name: Playbook - Kenza Tounakti - W3/D5
Uploaded: 2023-09-23T14:03:42.226Z
Duration: 45 min
Description: W3/D5

- Chest supported row 3x8-12 RIR:2-3
- DB lateral raise 3x8-12 RIR:2-3
- Machine or Cable chest fly 3x8-12 RIR:2-3
- Machine or Cable rear delt fly 3x8-12 RIR:2-3
- Cable cross tricep pushdown 3x8-12 RIR:2-3

Shoulder mobility 1

Shoulder mobility 2

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Upper body dynamic mobility

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Machine chest fly

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Cable cross rear delt fly

- Stand tall, abs engaged and upper arms locked at your sides
- Press the cables down until your elbows are straight
- Bend the elbows to return to the starting position

Cable cross tricep pushdown

W3/D5

Reem

Dagmara

Yo it’s only 2 sets each exercise but I woke up so sore the next day girl 😭

Kenza

WEEK 1 - LOWER BOD 1

Another INCREDIBLE one. That high rep has things burning in ALL the right places. Can’t wait for tomorrow 💪🏼💪🏼💪🏼

W3/D5

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