The provided text is an audio transcription of a workout video for chest and back exercises. The video starts with a warm-up, followed by a series of exercises including push-ups, chest press, flat dumbbell press, lat pulldown, one-arm row, and Close Grip seated rows. The instructor explains the proper form and technique for each exercise, emphasizing the importance of slow and controlled movements. The video is targeting beginners, especially women, and is designed to provide a comprehensive chest and back workout.
Here are the key facts extracted from the text:
1. The speaker is discussing a workout routine for the chest and back.
2. The routine starts with push-ups.
3. The speaker recommends doing three sets of 10 push-ups.
4. The next exercise is the chest press machine.
5. The speaker explains how to use the chest press machine, including holding the bar from the top and pushing it up.
6. The routine also includes flat dumbbell presses.
7. The speaker explains how to do flat dumbbell presses, including lifting the dumbbells up and keeping the elbows aligned with the center of the chest.
8. The next exercise is the lat pulldown.
9. The speaker explains how to do the lat pulldown, including pulling the weight down to the chest and squeezing the shoulder blades together.
10. The routine also includes one-arm rows.
11. The speaker explains how to do one-arm rows, including keeping the back straight and using one arm to lift the weight.
12. The final exercise is the close grip seated row.
13. The speaker explains how to do the close grip seated row, including keeping the back straight and using a close grip to target the center of the back.
14. The speaker also discusses using a wider grip to target the outside of the back.