Name: Playbook - Anthony Mantello - W4/D2 D2 Chest & Rear Delts
Uploaded: 2022-07-06T16:37:33.943Z
Duration: 80 min
Description: W4/D2 D2 Chest & Rear Delts

Chest was very fatigued 🔥💪. Great chest workout. So far I'm seeing a lot of improvement on my lifts and can't wait to keep working hard.

Oscar

John Myburgh

Amazing pump 💪🏻😤 one of my fav workouts

Kedin Rodriguez

Better But specify the intensity per set like the RPE/RIR

Jaxson

**THIS IS A WARMUP EXERCISE TO GET BLOOD FLOW**
- Set both pulleys as high as possible and select the desired weight
- Grasp both handles with a neutral grip 
- Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch
- Return to the starting position by flexing your pecs and bringing the handles together at bellybutton height
- Slowly return to the starting position

Cable high to low chest fly

*ADD A PLATE UNDER THE FRONT OF THE BENCH TO CREATE A SLIGHT DECLINE***
**FIRST 3 SETS ARE FEEDER SETS TO SET YOU UP FOR YOUR HARD WORKING SETS (SETS 4-6)**
**LAST SET REDUCE THE WEIGHT SLIGHTLY**
Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

**HIT FAILURE AT 10 REPS AND DO 3 SLOW PARTIALS ONCE YOU HIT FAILURE**
- Sit on the machine, grasp the handles and/or place your forearms on the padding
- Take the weight off the stack slightly
- Keeping your body fixed, slowly bring the forearm pads or handles together
- Squeeze the chest muscles at contraction
- Slowly open your arms back to the starting position

Pec deck chest fly

*FIRST SET IS A FEEDER SET TO SET YOU UP FOR YOUR TOP SETS**
- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles upward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Machine incline chest press

**INITIATE CHEST CONTRACTION BEFORE EACH REP, EACH REP SHOULD BE AT LEAST 3 SECONDS SLOW SLOW SLOW MOVEMENT**
-Start with two pulleys set in the bottom position and have your palms facing forward
- Your upper arms (humerus) should be at about a 30 degree angle away from your sides
- Using your upper chest to pull your arms up and in, raise the handles up and together so that they come together near mouth level
- The path of the cables will draw an upside-down V
- Lower the cable back to starting position with control

Cable low to high chest fly

- From a seated position pull the rope toward your face with elbows flared outward, engaging your rear delts and upper back 
- Slowly return the rope back to starting position

Cable seated rope face pull

W4/D2 D2 Chest & Rear Delts

My girlfriend and I tried this last night and we both loved it! However because of how packed the gym was we replaced smith machine  bent over rows with regular cable rows and we replaced hamstring curls with hack squats. I’m the end we were super pleased!

Grant Garretson

First time actually feeling my hamstrings worked for awhile

Jacob

Shrugs help build my upper really good, now time for cream of rice

pollo

W1/D1 D1 Back & Hamstrings

Dalton

Ayden

W1/D2 D2 Chest and Biceps

clarence

W1/D3 D3 Legs

W1/D5 D5 Shoulders and Chest

Nico

Elvira

It was very good! Arms hurt so goal accomplished

Liam

W1/D6 D6 Arms

I love this little split. Feels great working these two together!

Jesse Robinson

John

Francisco

W2/D1 D1 Back & Hamstrings

W2/D2 D2 Chest and Biceps

JJ Dominguez

i’m not gonna be able to walk for a week

W4/D2 D2 Chest & Rear Delts

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