Name: Playbook - The Lost Breed - W2/D2 - Chest & Back
Uploaded: 2022-03-03T14:05:27.734Z
Duration: 45 min
Description: W2/D2 - Chest & Back

Masry

Jarrad

Noah

Grant

Luca

Robin

Laurent Pianelo

Kris McCormick

ZackAttack

Noel

Lexie

Warm up

-Keep your chest up throughout the movement
-When you touch your chest, drive your feet downward and reverse 
 the movement
-Lock out the elbows WITHOUT losing your arch

Bench Press

Pull Ups

Burpees

Circuit 1

-Make sure to squeeze chest at the top of the rep

Incline DB Bench Press

-Concentrate on squeezing the back muscles once you reach the 
  full contracted position
-Make sure that the force is performed with the back muscles and 
  not the arms
-The upper torso should remain stationary and only the arms 
  should move

Single Arm DB Rows

-Perform as many reps as possible for each set set

Jumping Jacks

Circuit 2

-Always keep a slight bend in the elbows and never lower the 
  weight to the point where you get any sort of pain and pressure at 
  the front of the shoulder joint
-Ensure you maintain some tension in your abs and don’t allow 
  your lower back to arch excessively

Cable Flies

-Keep some tone through your abdominals as you pull the bar into 
 your body to ensure you don’t arch excessively through the spine
-Don’t allow momentum to dictate the movement, control the 
  weight throughout the entirety of each rep

Close Grip Lat Pull Down

Line Hops

Circuit 3

Push Ups

-Begin by flexing the elbow, pulling your chest towards the bar
-Retract your shoulder blades as you perform the movement
-Pause at the top of the motion

Inverted Row

Circuit 4

-Start with one foot on an elevated surface
-Make sure to pump your arms in order to increase speed and 
 intensity

Alternating Foot Taps

-Perform as many reps as possible for each set

Jump Squats

-Perform as many reps as you can in each 20 sec set

High Knees in Place

Cardio

W2/D2 - Chest & Back

Great! Better than any workout I’ve done previously 💯💯

Domonic

Great workout! This was a great way to get back to it! Looking forward to finishing this program.

Charles 

Peter

W1/D1 - Legs

Gabriel

W1/D2 - Chest & Back

Shrey

W1/D3 - Cardio

Jerod

W1/D4 - Shoulders & Arms

Enriq

Killed me. Maybe change up the finisher!!! But great shit boys😈

Heath

W1/D5 - Legs

Jake

W1/D6 - Cardio

W2/D1 - Legs

Overall great!! Like this workout, feeling and looking better before I started this program!!💪🏽

W2/D2 - Chest & Back

Community

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