Name: Playbook - Albert Pepaj - W1/D4 Chest / Back
Uploaded: 2022-03-21T01:31:26.752Z
Duration: 90 min
Description: W1/D4 Chest / Back

Jetmir

- On a flat bench, grab the barbell a little wider than shoulder width 
- Slowly lower the bar to your chest 
- Press the barbell up towards the ceiling as you engage your pecs

Bench press

- Start by pressing your chest against machine as you grab the handles with lengthened arms 
- Bend at the elbows as you row the machine up towards your chest 
- Squeeze in between the shoulder blades at the top 
- Keep your chest pressed against machine throughout

Machine Chest Supported Row

Superset

DB incline press

- Stand in a staggered stance and place on arm on a stable surface 
- Keeping your spine in neutral, lengthen DB towards the ground 
- Row DB towards your hip as you squeeze into the upper back

DB Row

- Hold onto handlebars with arms fully lengthened, knees slightly bent, and ankles crossed 
- Keeping your spine long, bend at the elbows and lower your body towards the ground 
- Press yourself back up to starting position as you squeeze into your triceps

DIPS

- Grab bar with a grip that's slightly wider than shoulder width 
- Bend at the elbows as you lean back slightly and bring the bar down towards your chest 
- Release the bar with control as you return to start 
- Keep your spine in neutral and core engaged throughout

Lat PD

- Hold both arms out to your sides with a slight bend at the elbows 
- Keeping your elbows slightly bent, bring your hand together overhead as you squeeze into your pecs

Incline cable flies

- Stand with feet together and hips hinged 
- Lengthen the arms so that they are in line with your ears
- Pull the rope towards your hips as you engaged the lats and upper-mid back 
- Bend the elbows slightly as you pull 
- Keep your spine long and core engaged throughout

Straight PD

W1/D4 Chest / Back

Endrit

Fucking brutal but achieving is the best reward!

Edgar

W1/D1 Push

Please i have done this program for 2 months can i have the new one.
Thank you

Capajev

Not gonna lie this was not too bad. I think rear delt can be triggered better with line machine to keep that tension. I dont believe the rear delt flies are as affected. Overall pretty good upper back burn and good little bicep pump 😊

W1/D2 Pull

W1/D3 Legs

This was such a good workout ngl. I felt every part of it. The rear delts though i recommended swapping that with line machine going from low to high but focusing on upper rear chest. Relax your pecs and focus on pulling with your shoulder/ back to engage rear delts!

W1/D4 Chest / Back

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