Name: Playbook - Natalie Bally - W1/D2 Back + Chest
Uploaded: 2022-01-10T16:11:27.498Z
Duration: 60 min
Description: W1/D2 Back + Chest

Tessa

It was a great workout! I don’t have a cable machine. Is there a substitute for the straight arm pushdown?

Jasmine

-Lay on an incline bench with a dumbbell in each hand at your chest
-Press the dumbbells up to full arm extension
- Think about bringing your elbows closer to one another
-Lower the dumbbells back to the starting position 
-Repeat

Incline dumbbell press

-Sit in a lat pulldown station 
-Grab the bar at your desired with overhand
-Pull the bar down to the upper chest 
-Release and repeat

Lat pulldown

-Lay on a bench with a dumbbell in each hand at arms length above you
-With slightly bent arms lower the dumbbells to the side 
-Lower until you feel your outer chest stretching
-Return the dumbbells back to the starting position and flex your chest
-Repeat

Chest Fly

Single Arm Row

Similar to a front raise you’re going to hold the dumbbells in your hand as if you were to perform a hammer curl

instead of lifting your arm out in front of you you’re going to cross it across your body so your left hand should be in front of your right pec and your right hand should be in front of your left pec

 reps shown or equivalent to one rep on each arm

Crossbody front raise

Adjust cable to sit at the highest possible placement

Hold the rope attachment in your hand and stuff back to create an 120 to 145° angle

Keeping a slight bend in your elbow but arms relatively straight squeeze your lats as you draw your wrist to your hips and slow and controlled bring the rope back to the top of the movement

Straight Arm Pushdown

W1/D2 Back + Chest

Legs are dying! Had to skip the leg extension Bc I don’t have that machine.

Jordan

Kailah

W1/D1 Quads + Glutes

I had to modify a bit in terms of reps Bc I’m weak lol, but great workout!

Nwabisa

W1/D3 Glutes + Hamstrings

Vanessa

W1/D4 Shoulders + Arms

W2/D1 Quads + Glutes

I’m sweaty and everything is jello! I think it worked!

W2/D2 Back + Chest

Safe to say that was a hard workout! Had to adjust some of the number of reps as i increase my weights, but really feeling stronger!

W2/D3 Shoulders + Arms

W2/D4 Glutes + Hamstrings

W3/D1 Back + Chest

This is my second round of these workouts and this one is still one of my favorites 👏🏻

W1/D2 Back + Chest

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