Name: Playbook - The Fit Green Goddess - Back + Chest + Shoulders
Uploaded: 2023-04-01T11:08:04.590Z
Duration: 61 min
Description: Back + Chest + Shoulders

Great workout. Glad you kept it at 1 hour. Really nice combination of exercises and loved the videos - they were very helpful. Only question, was the cable kneeling lay pull overhand as it appeared in the video or underhanded as written? Also hyperextensions seemed like a random addition to the workout. Isn’t that more or a flute exercise?

Mary

This workout combines back chest and shoulders.

This can be done at home or in a gym. If you are working out at home, use resistance bands or loop bands where I have cables.

(Superset)

1. Close grip cable row- 12
2. DB chest press in bridge-12

Each set aim to go a tad bit heavier without compensating your form.

- Grip the Handles (2 on one cable) with a neutral grip
- Place feet forward on the bar for leverage 
- Pull the Handles back and down toward your upper chest 
- Return the Handles to starting position with control

close grip row - dual cable machine

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell bridge chest press

Round one: 4

(Superset)

1. Kneeling cable lat pull down-12

2. Decline push ups- toes on bench, gripping KB’s with hands. (Modify by doing regular push-ups) 5-10

3. Standing side lateral raise-10

- Grab the handles with an underhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the handles  to starting position

Cable kneeling grip lat pulldown

- Place your feet on an elevated surface 
- Hands on two kettlebells or none- optional.
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- Keep elbow slightly bent 
- Raise until you reach shoulder height

Standing side laterals

Round two: 4

(Superset)

1. DB seated shoulder press: 15 

2. Back extension-
10

3. TRX pull - 
10

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- Elevate your feet onto a bench
- Holding a TRX strap in each hand
- Pull your body up toward the handles
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX inverted row

Round three: 4

Back + Chest + Shoulders

Upper Body 2

Upper Body

Wednesday-Back + Core

Shoulders + arms

Chest + Back

UPPER BODY

Loved the workout - especially since I didn’t have to move from the equipment I was using. A guy at the gym was telling a woman how to do standing oblique crunches and he suggested holding the kettlebell slightly behind the back so it targets more of the core. Thoughts?

Thursday: Back + Triceps

The 4 sets of 15 min runs added on an extra hour to the workout which I didn’t have time for. I just added a 15 min run at the end. Love the addition of cardio!

Back + Chest + Shoulders

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