Name: Playbook - Rachel Nicole - Push Pull Day [chest, biceps + back]
Uploaded: 2023-01-07T13:57:37.407Z
Duration: 45 min
Description: Push Pull Day [chest, biceps + back]

Now let’s get them shoulders😉Hope you are getting settled❤️

Quick weekend away and now a week later I’m back at it! Gunna add some shoulder work tonight too!

Description:
Upper body day that focuses on push pull motions working the back, chest and biceps. 

Equipment Needed:
Dumbbells 
Cable Machine 


Suggestions:
*Run the circuits with great form and take your rest at the end of each round. 
*For higher rep ranges adjust your weight accordingly or drop down if you hit muscle failure to reach your reps. Weight should be challenging to we’re you’re struggling during the last reps!!
*if you need to modify pushups or renegade rows drop down from plank position to your knees. 
*Reciprocating chest press can be done on the floor if you do not have a bench.

Renegade Rows 
Wide Pushups 
Wide Hammer Curls 

Superset all 3 exercises for 3 rounds taking a 1 min rest between each round. 

*Modify to knees for renegade rows + push-ups if needed.

- Starting from a high plank position with a set of dumbbells in hand [hammer grip]
-Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide Push Up

- Begin with a dumbbell in both hands in hammer grip and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Wide Hammer Grip Bicep Curls

Circuit 1

Wide/High DB Rows 
Cable Chest Fly 
Rope Cable Curls 

Superset all 3 exercises for 3 rounds with 1 mins rest between rounds.

Dumbbell High/Wide Row

Cable Chest Fly

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope Cable Curl

Circuit 2

Wide Squat w/ Close Grip DB Rows
Reciprocating DB Chest Press 
Top Down Alt DB Curls 

Superset all 3 exercises for 3 rounds with 1 min rest between rounds

Wide Squat w/ DB Close Grip Rows

Reciprocating DB Chest Press

Top Down Alt DB Curls

Circuit 3

Push Pull Day [chest, biceps + back]

Do we go up in weight? 
Maybe some alternative for things incase people need to improvise

Yohana Lara

Chest + Shoulders

Warning: don’t do this workout on days you are washing your hair. 😂Seriously, this was a great. I also love the videos because it shows you proper form, and helped me realize there are two exercises I’ve always done wrong.

Angie

Back + Arms

Off work early, worked out in scrubs but got it in!! Hope you are having the best day!! Enjoy your summer!! Time speeds away from us mommas!!!

Bailey

Back + Biceps

Toned Arms AMRAP

Tiffany

Taylor

Shoulders, Biceps + Triceps

Chest + Arms [Tris + Bis]

Great workout! Just what I needed to get back into weight training

Clarissa

Katie

Shoulders + Back💪🏼

Chest + Arms

I love this workout! Not only is it an a** (or upper body) kicker, but I love that most of it is in one machines are, so you don’t have to walk around from one machine to the next.

Push Pull Day [chest, biceps + back]

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