Name: Playbook - Sweat Rewards - W3/D1 Chest & Back
Uploaded: 2023-01-02T02:01:35.063Z
Duration: 45 min
Description: W3/D1 Chest & Back

*Do 5 minute warm-up on Spin Bike; shoot for 2.5 miles within 5 mins*

Chest:
 - Barbell Bench Press 4 Sets of 8 reps
- Cable Chest Flies 4 Sets of 10 reps
- Incline Bench Press 3 Sets of 12 Reps

Superset:
- Cable Chest Fliers High to Low position 3 Sets of 10 Reps 
 below Fliers)
 - Cable Chest Fliers Low to High position 3 Sets of 10 Reps

• Back
- Seated Cable Rows 3 Sets of 12 Reps
- Seated Lateral Pull Downs (Wide Grips) 3 Sets of 10 Reps
- Seated Lateral Pull Downs (Under Hand close Grip) 3 Sets of 8 Reps
- Single Arm Machine Seated Lat Pull Downs 4 Sets of 8 Reps Each Arm

• Chest & Back Super Set
- Seated Machine Chest Press 3 Sets of 25 Reps (lightweight; after 1st Set head straight to below back workout)
- Wide Grip Pull-Ups 3 Sets of 10 (moderate weight; after 1st Set, wait 1.5 minutes and head back to above chest Super Set workout)

• Chest & Back Super Set
- Underhand dumbbell flyers 4 Sets of 10 (moderate weight; after 1st Set head
straight to below back workout)
- Dumbbell bent over rows 4 Sets of 10 (moderate weight; after 1st Set, wait 1.5
minutes and head back to above chest Super Set workout)

• Cardio
- 20 minutes cardio

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

DB seated back fly

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

Chest Circuit

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

High to Low cable chest fly’s

- Start standing centered between the cables
- Bring your hands up and together engaging your chest
- Pause and let your arms return back to the starting position

Low to high cable chest fly

Chest Superset

Seated Cable Row (Wide Grip)

Seated lateral pull down (underhand close grip)

- Sit on the lat pulldown station 
- Grab the bar with a wide overhand grip
- Pull the bar down behind your neck
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Lat pulldown

Chest & Back Superset 1

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release the weight back to starting position

Machine reverse fly

DB bent over rear delt row

Chest & Back Superset 2

Cardio of your choice

W3/D1 Chest & Back

Hello ,for gains n cuts meal plan are there vegan/vegetarian options ? Thanks !

Rebekah

I love that you provide a meal plan along with the program for users to follow. Definitely helps with meal prep on my end because I never know what to make! :/

What nutrition plan should I follow?

I really enjoyed this work out. I loved the videos. The workout has the right Amount of intensity.

labrisha

My first workout after a 3 month hiatus. This was a good one!!

Denee

Cassy

W1/D1 Chest & Back

Jaja

Really enjoyed this intense arm workout!!! So easy to follow as well!

Asha Fears

W1/D2  Shoulders and Arms

Hectic!!!! We didn’t have some of the machines in our Gym and I was great full coz yoh!!!!!

Beverly

Chenai

Shannon

W1/D3  Legs

Alternative would be great, some gym don’t have the equipment showing in the workout. Awesome workout!

W3/D1 Chest & Back

More workouts from Sweat Rewards