Name: Playbook - Natalie Bally - W2/D2 Back + Chest
Uploaded: 2022-01-10T16:11:27.513Z
Duration: 60 min
Description: W2/D2 Back + Chest

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

begin with an easy barbell if a standard barbell is too heavy. This can also be subbed for dumbbell bench press if you do not have access to a barbell. 

If you are using a barbell as shown here make sure that you are gripping the barbell where it is grooved bring the barbell down right below your breast bone by drawing your elbows outward to the side to engage both your triceps and your chest

to press the barbell back overhead think about driving your elbows in towards one another

Bench Press

-Sit in cable row station with a narrow grip handle 
-With slightly bent knees and aa contracts core row the handle towards your belly button
-Release slowly and repeat

Seated row

-Stand inside a cable crossover with a single handle in each hand
-Adjust cables to chest height
-Perform cable chest fly's with slightly bent arms
-Release slowly and repeat

Cable chest fly

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

hinge at the hips

pull elbows to hips to initiate the row

keeping your back flat, hips hinges & most of your balance/weight in your heels

Barbell Row

Narrow Grip Pulldown

W2/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

Tessa

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

Jasmine

W1/D2 Back + Chest

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

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 👏🏻

W2/D2 Back + Chest

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