Name: Playbook - Ruba Ali - W3/D2 Chest + back
Uploaded: 2021-05-07T16:26:15.607Z
Duration: 45 min
Description: W3/D2 Chest + back

Elvira

Yvette

Love this workout! Actually I love all them lol but I do have a question.. what do you mean by neutral grip?

Sandra

Fidelma Maunsell

Controlled workout thanks I’m
So much stronger

Tasneem

Yaelle

Great ! I love your workouts. I see progress. I can increase weights

Milena

Chest/Back		
4 Circuits - 8 Exercises - 40-60 mins		
Equipment - DB, Foam Roller, Resistance Band, Yoga Mat		
		
Superset 1		
2 Exercises - 4 Sets
- Push Up 12 reps
- Bent Over Reverse Flys 15 reps
Rest 45 secs after each set
		
Superset 2		
2 Exercises - 4 Sets
- Chest Press 12 reps
- Bent-Over Row (Underhand Grip) 15 reps
Rest 45 secs after each set
		
Superset 3		
2 Exercises - 4 Sets	
- Bench Press (Neutral Grip) 10 reps
- SA Back Row 20 reps (10 per side)
Rest 60 secs after each set
		
Superset 4		
2 Exercises - 4 Sets	
- T-Rotations 30 secs 
- Reverse Crunch 30 secs
Rest 60 secs after each set

-Start in a plank position with hands and feet on the floor.
-Lower your body to the ground until your chest touches the ground.
-Press your body away from the floor and back up into the starting position.
-Repeat

Push up

- Holding one dumbbell in each hand, plant your feet shoulder width apart. Hinge forward so that your torso is parallel to the floor. Slightly bend your knees and extend your arms to hold the dumbbells directly below your chest. This is your starting position. 

- Inhale. Exhale while maintaining a slight bend in your elbows, raise the dumbbells outwards and upwards until they reach shoulder height. Ensure you squeeze your shoulder blades. 

- Inhale and slowly lower the dumbbells to the starting position.

Bent Over Reverse Fly

Superset 1

- Lie flat on a bench, with your feet flat on the ground. Hold a dumbbell in each hand with an overhand grip(palms facing away from you), shoulder-width apart Extend your arms directly over your shoulders. This is your starting position. 

- Inhale.   Squeeze your shoulder blades together and slowly bend your elbows, lowering the weights out to the side, parallel with your shoulders, until your elbows form 90-degree angles. 

- Exhale. Extend your elbows and drive the dumbbells back up to start, squeezing your shoulder blades the entire time.

Chest Press

-Stand with feet shoulder width apart while holding a dumbbell in each hand in an underhand grip (palms facing away from your body)
-Hinge at the waist lowering the dumbbells along your body until they are just below your knees.
-Hold this position and then row the dumbbells up towards your lower abdominal region.
-Release row and repeat.

Bent Over Row Underhand Grip

Superset 2

-Lay on bench with dumbbells in your hands above your chest (palms facing your feet)
-Lower the dumbbells to the outside of your chest with your arms at a 45 degree angle away from the sides of your body.
-Press the dumbbells up into start position.

Bench Press Neutral Grip

-Start with one hand on a bench in front of you while holding a dumbbell in the other hand.
-Row the dumbbell towards your body pulling your elbow behind your body’s center line.
-Release the dumbbell back into a hanging position.
-Repeat

Single Arm Back Row

Superset 3

-Start in a plank position on your hands with feet shoulder width part.
-Lift one hand off the ground and rotate your arm towards the ceiling as you pivot on your toes and rotate your body to one side (making a T shape)
-Reverse the movement back into the starting position.
-Repeat to other side

T Rotations

-Lay flat on your back with your legs band at 90 degrees elevated off the ground.
-Tuck knees towards your chest bringing your lower back slightly off the ground.
-Release legs and repeat.

W3/D2 Chest + back

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