Name: Playbook - Adam Braud - UPPER | CHEST & BACK FOCUS
Uploaded: 2023-07-24T18:01:33.289Z
Duration: 80 min
Description: UPPER | CHEST & BACK FOCUS

Upper lower split with a bonus Arm day if wanted.
This program is meant to build quality muscle, size and strength. This is a well rounded program, effective for beginners to intermediate level lifters.

With a wide grip, grab the bar with your palms facing forward.

Lean back slightly to around 30 degrees, keeping your chest up.
                                                                                                                                                                                  
Bring the bar down to your upper chest engaging your back as you pull.

Pause and return to the initial position.

Wide Grip Lat Pulldown

Focus on the full range of motion. 

You want a stretch at the bottom but make sure it is comfortable for your shoulders. 

Get a big squeeze at the top.

Machine Chest Press

Position a bar in a rack to about waist height.

With your heels on the ground and with your arms fully extended, your body should be straight and hanging underneath the bar.
 
Flexing the elbow, pull your chest towards the bar, and retract your shoulder blades.

Pause at the top then return yourself to starting position.

Inverted Row

Bayesian Reverse Fly 4x10-20 reps per arm. 

Rest 45 sec

Egyptian cable Lateral Raise 4x10-20 per arm 

Rest 45 sec

With a single handle and standing perpendicular to the stack, bend over to horizontal. 

Keeping your abs and low back tight, step far enough away that your hand is reaching across to your opposite side. 

With as little momentum as possible, extend your far arm as far comfortably as possible.
 
You should feel this is in the back of your shoulder. 

Focus on full range of motion and no momentum.

Bayesian Reverse Fly

Using a single handle on the cable stack, get into position with your feet perpendicular to the stack and a few inches away. 

Grabbing the stack pillar, lean to about 30 degrees to isolate the opposite arm. 

Using as little momentum as possible, raise the far arm straight out and hold for a second. 

Return to the starting point and repeat.

Egyptian Cable Lateral Raise

Bayesian Reverse Fly + Egyptian Cable Lateral Raise

Begin with a bar underhand grip in your hands.

Curl bar up towards your chin or forehead. 

Get a big squeeze at the top. The closer you get to your forehead the better. 

Lower down until arms are extended.

Cable Bicep Curls

Using a barbell and lying on a bench, lower the weight to your forehead. 

Be sure to keep the elbows pointed at the ceiling and stationary as best you can. 

Using no momentum, extend fully to lockout. 

Do not short-change the range of motion.

Barbell Skull Crusher

Hang from a bar.

Tuck your knees up in a controlled manner.

Do not swing back and forth.

Focus on activating your core.

Lower and repeat.

Hanging knee tuck

UPPER | CHEST & BACK FOCUS

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

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.

UPPER | CHEST & BACK FOCUS

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