Name: Playbook - Lacey Lyons - Back and Chest 💪🏼
Uploaded: 2024-01-08T00:55:09.819Z
Duration: 45 min
Description: Back and Chest 💪🏼

I did this workout when I wasn’t feeling great and had low motivation to get a workout in. I knew I’d feel better if I got a little movement in, so here it is! 🤍

- Sit upright and avoid swinging back
- Spread handles apart at the bottom of the movement

You can also use a band for this movement

Close grip pull down using handles

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

Superset 1

- Keep your core tight and chest lifted 
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- keep elbow in tight 
- Complete desired reps then repeat on the opposite side

Band or cable single arm row

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

Dumbbell chest fly (flat)

Superset 2

- Begin in a push up position with hands wide
- Place a band around your shoulders and hands 
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up with band (burnout set)

Back and Chest 💪🏼

Maddy

Glutes

First work out back in a while and it was just what I needed 💪

Lacey

Heavy Weight Leg Day

Been awhile since I felt my biceps on fire.🔥 So good!! Can’t wait for more gym workouts!

Pull Day

Went up in all my weights! Great workout!

Shoulders & Back

Christina

Chest & Shoulders

Even my legs were sweaty after this workout! I had to push through all the step ups 😅

All About the Glutes

Awesome leg day! Really had to push through at the end.

Glutes, Hamstrings + Core Finisher

Holy smokes! I thought this was going to be easy… The burnout round killed me. Legs are shaking!

Back and Chest 💪🏼

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