Name: Playbook - Christina Relke - Chest and Back Workout
Uploaded: 2024-03-16T00:06:18.287Z
Duration: 40 min
Description: Chest and Back Workout

Build a strong upper body with this weeks "Chest and Back Workout". Whether at the gym or in the comfort of your home, let's get to it!

Equipment needed: 
▪️ Dumbbells
▪️ Bench
▪️ Mat

Warm-up:
8-12 minute thermal warmup
T-Spine Rotation with Rib Grab
Arm Pendulum Swings
Tall Kneeling KB Halo

Workout - 3 sets each of:
A1. Incline DB Neutral Grip Chest Press
B1. Pullover
B2. Chest Fly
C1. DB Single Arm Row
D1. Incline slow negative push ups

8-12 minute thermal warm up. Walk, cycle, or run!

Thermal Warmup

T-Spine Rotation with Rib Grab

10 reps each arm
Feel free to switch directions

Arm Pendulum Swings

Tall Kneeling KB Halo

Warm Up

Reps: 10-15
Sets: 3
Rest between sets: 60-90 seconds

Optional:
- Tempo 3020

Incline DB Neutral Grip Chest Press

Reps: 10-15
Sets: 3
Then complete DB Chest Fly
Rest between sets: 60-90 seconds

DB Pullover

Reps: 10-15
Sets: 3
Rest between sets: 60-90 seconds

DB Chest Fly

Pullover to Chest Fly

Reps: 10-15 each side
Sets: 3
Rest between sets: 60-90 seconds

DB Single Arm Row

- Start with your hands on a box
- Bend at the elbows to come down 
- Come down as slow as you can

Reps: 1 to failure
Sets: 3
Rest between sets: 60-90 seconds

Incline slow negative push ups

Chest and Back Workout

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Back & Core

The videos in the fourth set don’t match the description.

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