Name: Playbook - Nicole McCahan - W3/D2 Chest & Back
Uploaded: 2023-02-17T01:59:57.117Z
Duration: 45 min
Description: W3/D2 Chest & Back

Week 3 | Day 2
Chest & Back

1. Bent Over Row (Bar) (Underhand)
3 sets X 10 reps

2. Push Ups
3 sets X 8-10 reps

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

4. Single Arm Chest Press
3 sets X 10 reps (each side)

5. Reverse Flies
3 sets X 10 reps

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Hold the bar underhand out in front of you keeping your elbows close to your body
- Engage your lats as you pull back 
- Come down in a controlled motion

Bent Over Row (Bar) (Underhand)

- 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

8-10 reps X 3 sets

Push Ups

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

Pull ups are challenging so do your best. Try to get 6-8 reps but if you can only get 1 or 2 thats fine and you’re still growing.
3 sets!

Assisted Pull Ups

- 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

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells back at an angle 
- Lowering with control back to starting position

Reverse Flies

W3/D2 Chest & Back

W1/D1 Lower Body

W3/D2 Chest & Back

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