Name: Playbook - Lacey Lyons - W2/D3 - Back, Chest & Triceps
Uploaded: 2024-01-08T00:55:09.876Z
Duration: 60 min
Description: W2/D3 - Back, Chest & Triceps

Back day is now one of my favorite workouts!

Maddy

Ashley McCartney

Week 2 day 4 is upper body! You got this!

Completed exercise back to back for the round

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace core and pull the dumbbells up
- Squeeze your shoulder blades together
- Lower the dumbbells all the way back down to the floor

Dumbbell pendlay row

- Start with your hands just outside the shoulders, hands elevated on a bench
- 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

Underhand bench push-ups

Superset 1

Completes exercises back to back for each round

- Hinge at hips with chest parallel to the ground
- Hold the dumbbells at your side and drive them into a high row with elbows pointed out 
- Engaging your lats and mid back as you pull
- Release back to starting position
- Turn palms in and keep dumbbells close for a hammer grip row 
- both high and hammer row = 1 rep

Hammer row to high row

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Superset 2

Complete exercises back to back in each round

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over row

Superset 3

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Superset 4

W2/D3 - Back, Chest & Triceps

Second time doing this and it’s just as much of a burner as the first!

Dang! I’m going to have Carrie Underwood legs before you know it 🥳

Sarah

This was a burner!!! Good workouts lady!!!

W1/D1 - Lower Body

Katie

So proud of myself for finishing that one, my arms were jello by the high plank things 😂

Maci

W1/D2 - Shoulders & Biceps

Another burner girl! Loving the workouts!

W1/D3 - Back, Chest & Triceps

My heart rate was elevated on that last superset 🙌🏻 and sweat dripping down my back and front

I feel I’m in shape until I do one of your workouts and then I get taken aback 🤣. This was a burner girl! Keep ‘em coming!

I’m not going to be able to walk tomorrow 😅

Lacey

W1/D4 - Lower Body

W1/D5 - Full Body HIIT

W2/D1 -Lower Body

Haylie Fowler

After four months into my movement journey, I finally fell out of my routine. I knew it would happen eventually, I have been active but haven’t intentionally worked out in 11 days. Today, that changed, I’m back at it and I will not let 11 days define my journey. My arms are on 🔥

W2/D3 - Back, Chest & Triceps

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