Name: Playbook - Two Toned Training - D1: Chest and Back
Uploaded: 2024-02-25T22:33:26.439Z
Duration: 30 min
Description: D1: Chest and Back

tried to do alternative moves at home with the dumbbells 😂 excited to do this one in a gym!

Katie Sakovitz

loved this format 🔥 the pull ups were a fail for me first time around 😂

Chloe

Transition from incline db chest press to your front facing rows with little to no recovery between. Rest for 20-60 seconds between the 2 moves!

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

Incline dumbbell chest press

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Reverse incline dumbbell low rows

Superset 1: Incline Dumbbell Bench Press + Incline DB Row

Squeeze your shoulders and pull the rope towards your face

Superset 2: Rope Face Pulls

- 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

Superset 2: Cable Face Pulls

Superset 2: Assisted Tricep Dips

Assisted Pull Ups

Superset 3

Switch back and forth between tricep dips and bicycle crunches with little to rest in between the two. Repeat 3x total!

Tricep Dips

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Finisher

D1: Chest and Back

the chest press set made my brain hurt #platemath

Week 4/5/6: D1: Chest + Back

Week 4/5/6: D2: Lower Body

Week 4/5/6: D3: Bi’s + Tri’s

Nicole

Week 4/5/6: D4: Full Body

this leg day has me feeling like jelloooo🥵 and i love it 😅

loved this 😂 used my basement stairs for step ups and it was still hard af with 20’s!

D2: Lower Body

Isabella Mandozzi

D3: Bi’s and Tri’s

Finally did one in the gym & WOW OBSESSED 🤩 need to get an actual membership lol

D1: Chest and Back

Community

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