Name: Playbook - Adam Braud - Chest and Back 💪🏼
Uploaded: 2023-05-23T17:37:50.618Z
Duration: 75 min
Description: Chest and Back 💪🏼

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

Chest Supported Db Row

- Start in a push-up position with hands elevated
- Lower your chest to the ground as far as you can go
- Straighten your elbows to press back up

Do as many mini sets as you need to complete the time.

Deficit push-ups - 3 sec negative on each rep.

Do the db shrugs with a challenging weight then rest 60 sec and proceed to the bent lateral raises. Complete 4 sets of this.

Be sure to lift your shoulders to your ears without bending your arms. You should feel this in your traps and hands.

Db Shrugs

Bend over enough to feel this in your rear delts. Control the lowering phase as much as you can.

Db Bent Lateral Raise

Shrugs and Bent Lateral Raise

Lay your chest on an incline bench.
 
Extend and raise your arms in the shape of a “Y” formation (thumbs upward) for the first position.
 
Then bring them down to form a “T” (thumbs down).
 
Next put your arms in the shape of a “W” by shrugging and squeezing your shoulder blades together and raising your arms like a field goal, rotating your thumbs to point behind you.

Complete for as many reps as given per movement.

YTWs (7 reps per movement)

Standing with a dumbbell (db) in one hand.

With your feet in a strong stance, keep your hips stationary and allow the db to slide down your thigh. 

Using your opposite oblique, crunch over to the opposite side. 

Focus on contracting the core as best as you can.

Standing Tea Pot

Chest and Back 💪🏼

Great arm workout! Forearms not neglected in this one!

Adam

SUNS OUT! | ARM FOCUS

Well haven’t been lifting in a year so it was tuff but I grinned through it

Zanto

LEGS | GLUTES & QUADS FOCUS

UPPER | BACK THICKNESS & UPPER PECS

Dear god, please give me the strength to walk up and down stairs.

Logan

WHEELS | QUADS & HAMS FOCUS

UPPER | CHEST & BACK FOCUS

I wasn’t able to do everything because I’m using my garage equipment. Squat rack, dumbbells, etc. but man it got me sore and it was fantastic.

Chest and Back 💪🏼

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