Name: Playbook - The Fit Green Goddess - Chest + Back
Uploaded: 2023-04-01T11:08:04.560Z
Duration: 50 min
Description: Chest + Back

Starting off this week with an upper body workout.  We are focusing on your back + chest. This is short but not so sweet compared to the workouts that are 60 minutes and more. 

This week aim to hit every muscle group super hard. Get in and out of the gym! The less rest the better! 

As always, make sure you warm up properly and get your heart rate up a little. Get the blood flowing

Tri-set.
You will need a gym. For round one you will need:
Lat pull down cable machine 
Bench with incline
3-4 different sets of dumbbells. Starting with a moderate set and ending with the heaviest you can do 6 reps with great form. 

❌ All sets are 10 | 8 | 6 | 6 reps
❌ Four rounds. 

1. Incline dumbbell chest press 
2. Lat Pull down 
3. One arm low cable row


❌❌ Keep rest to a minimum between sets and rounds.

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Round one

Tri-set.
You will need a gym. For round two you will need:
Lat pull down cable machine with 🔺 shaped handle
Bench with rack and barbell. 

❌ All sets are 10 | 8 | 6 | 6 reps
❌ Four rounds. 

1. Barbell bench Press - 

2. Standing close grip lat pull -

❌❌ Keep rest to a minimum between sets and rounds.

- 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

- Grip the V-bar with a neutral grip
- Place one foot forward on the seat for leverage 
- Pull the V-bar back toward your upper chest 
- Return the V-bar to starting position with control

Standing close grip row - from lat pulldown station

Round two

Tri-set.
You will need a gym. For round three you will need:
Cable system with two sides 
2-3 moderate to heavy kettlebell
3-4 different sets of dumbbells. Starting with a moderate set and ending with the heaviest you can do 6 reps with great form. 

❌ All sets are 10 | 8 | 6 | 6 reps
❌ Four rounds. 

1. Cable fly

2. KB row

❌❌ Keep rest to a minimum between sets and rounds.

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

Cable chest flies

- Stand in a wide  stance with your upper body bent forward
- Keep your core tight
- Pull the kettlebell up engaging your lats

Kettlebell single arm row

Round three

Chest + Back

Upper Body 2

Upper Body

Wednesday-Back + Core

Shoulders + arms

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?

Mary

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!

Chest + Biceps

Arms + Abs

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?

Chest + Back

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