Name: Playbook - Shalena Guntle - W1/D1 Chest Day 🤩
Uploaded: 2023-01-01T17:28:11.295Z
Duration: 30 min
Description: W1/D1 Chest Day 🤩

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Machine flat chest press

- From a bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Bench Dumbbell chest press

- Bring your knee towards your chest as you raise your shoulders 
- Hold under leg for 2 seconds 
- Repeat on the opposite side 
- Engage your core

Alternating crunch with hold

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single leg alt. jackknifes

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

ABSSS

10 min on incline of 12% at a speed of 2.5mph

W1/D1 Chest Day 🤩

More workouts from Shalena Guntle