Name: Playbook - Nebiha Boudjoudad - W3/D4 Chest and Abs
Uploaded: 2023-08-17T12:27:01.288Z
Duration: 44 min
Description: W3/D4 Chest and Abs

Incline Machine Press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position

Dumbbell bird dog rows

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

W3/D4 Chest and Abs

Great workout! I sucked! But hope to get better everyday

Marcela

Vanise

jennie

W1/D1 Hamstrings & Glutes

Sofia

Dell

W1/D2 Upper Body

Dumbbell deadlifts rest between is only 2 seconds. Fire work out 💪🏼

Lara

W1/D3 Legs

W1/D4 Upper Body

W1/D5 Quad Focused

Great glute focused workout. Looks easy but high reps makes it a challenge 🍑

Shannon

W2/D1 Hamstrings & Glutes

Great workout! I’m so sore the next day after your workouts 💯

W3/D4 Chest and Abs

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