Name: Playbook - Nicole McCahan - W1/D2 Chest & Back
Uploaded: 2023-02-17T01:59:57.089Z
Duration: 45 min
Description: W1/D2 Chest & Back

Week 1 | Day 2
Chest & Back

1. Single Arm Chest Press
3 sets X 10 reps (each arm)

2. Assisted Pull Ups
3 sets X 6-8 reps or till failure

3. Chest Flies (Dumbbells)
3 sets X 10-12 reps

4. Bent Over Row (bar)
3 sets X 10 reps

5. Push Ups
3 sets X 8-10 reps or till failure

- Lying on the floor or on a bench with knees bent 
- Keep one arm straight up over the chest with dumbbell in hand
- Lower the other arm to your chest with weight in hand
- Press dumbbell back up over your chest
- Repeat this motion for 10 reps on one side and then 10 reps on the other side

Single Arm Chest Press

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted Pull Ups

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Chest Flies

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent Over Row (Bar) (Overhand)

- Start with your hands just outside the shoulders 
- 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

W1/D2 Chest & Back

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