Name: Playbook - Natalie Bally - W4/D2 Back + Chest
Uploaded: 2022-01-24T18:45:08.718Z
Duration: 60 min
Description: W4/D2 Back + Chest

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 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

-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

-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

-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

Straight Arm Pushdown

-Lay down on a bench with a dumbbell in each hand at full arm extension
-Lower the dumbbells together to your chest
-Press the dumbbells away from you back to full extension
-Repeat

Narrow grip press

W4/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

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 👏🏻

W4/D2 Back + Chest

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