Name: Playbook - Nicole McCahan - W2/D1 Chest & Back
Uploaded: 2023-02-17T01:59:39.149Z
Duration: 45 min
Description: W2/D1 Chest & Back

Week 2 | Day 1
Chest & Back

1. Rotating Chest Press
3 sets X 10 reps

2. Single Arm Row
3 sets X 10 reps

3. Push Ups
3 sets X 8-10 reps

4. Dumbbell Pullovers
3 sets X 12 reps

5. Single Arm Chest Press
3 sets X 8-10 reps (each side) 

BONUS Ab burn out (optional) 
1. Side Planks
Till failure

2. Bird Dog Crunches
Till failure

- Lying on the floor with knees bent 
- Start with arms straight up over the chest with the inside of your wrists facing each other
- As you come down twist the inside of the wrists out and lower down to chest level
- Press dumbbells back up over your chest twisting back to the top in the same position you started in

Rotating Chest Press

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

10 reps on each side

Single Arm Row

- Begin in a push up position with hands wide
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up

8-10 reps

Push Ups

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

10-12 reps

Dumbbell Pullover

- 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

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Hold this position til failure on one side and repeat on the other side.

Time how long you hold the plank on side and shoot for that same time on the other.

Forearm Side Plank

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Till failure on one side and then repeat on the other side. Keep track of how many reps you were able to get on one side and shoot for that same amount on the other side.

Bird Dog Crunches

W2/D1 Chest & Back

My first workout with you- very good and quick- perfect for at home!

W2/D1 Chest & Back

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