Name: Playbook - Kris Gethin - W11/D1
Uploaded: 2023-05-26T22:41:00.969Z
Duration: 45 min
Description: W11/D1

Week 11 Workout 1 – Chest and Back

- Push-Up  
- Dumbbell Bent-Over Row 
- Wide Grip Push-Up  
- Single-Arm Dumbbell Bent Over Row
- Close Grip Push-Ups  
- Dumbbell Chest Fly
- Incline Push-Ups
- DB Bent-Over Rear Delt Raise

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

4-second negatives

Push-Up

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your upper & mid back as you pull up 
- Lower the dumbbells with control

4-second negatives

DB Bent-Over Row

- Begin in a push up position with hands wide
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up

4-second negatives

Wide Grip Push-Ups

- With your feet in a staggered stance, hinge forward at the hips
- Row the dumbbell up toward your hip, engaging your lat as you pull
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

25 reps per arm

DB Single Arm Bent-Over Row

- From a high plank position, hands under shoulders 
- Bending at the elbows, lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms, pressing yourself up

4-second negatives

Close Grip Push-Up

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

4-second negatives

DB Chest Fly

- Start with your hands elevated, just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Incline Push-Up

- Bend at the waist while keeping the back straight, dumbbells held below the shoulders and palms of your hands should be facing each other 
- Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor.
- Pause at contraction at the top
- Slowly lower the dumbbells back to the starting position

W11/D1

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