Name: Playbook - Ben Chidiebele - Chest & Back Demolition
Uploaded: 2024-01-09T17:27:35.326Z
Duration: 60 min
Description: Chest & Back Demolition

Dylan Ching

Good workout bench at the end 👏🏾👏🏾👏🏾👏🏾

Bayshawn

A chest and back combo workout that will leave you feeling like you can conquer the world.

Strong mind-muscle connection exercise. Hold for 1 second at the top of the contraction and keep those elbows in line with your hands.

Chest Press Incline Machine (1 sec. hold) 4 x 10-12

Keep a neutral grip and lead with your elbows as you pull. Keep your chest up and make sure to squeeze your back

Machine Row (Neutral Grip)

A superset of pull-ups and push-ups. The goal is to perform one of the exercises and then immediately do the next with your rest coming after doing both exercises.

Push-ups 3 x 15-20

Pull-ups 3 x 10

Pull-ups and Push-ups Superset

Be sure to keep your chest up and really grip the handlebar as you pull the machine towards your midline and squeeze your chest at the point of contraction. Perform this right and you’ll understand why this exercise needs to be in your routine.

One-Arm Machine Fly 3 x 10-12 each

Aim to sit up or even lean forward as you perform this exercise. Make sure to keep your elbows to your side, drop your shoulders and really contract your back.

Underhand Grip Seated Cable Row (lean forward) 4 x 10

The goal is to perform as many quality reps as can and go until failure for 3 separate sets. Saying you’ll get a pump is an understatement, but this one will truly test your focus and endurance. Be sure to have a spotter if possible to perform this safely

Bench Press 3 x failure

Chest & Back Demolition

Roderick

Chest & Shoulder Annihilation

Randy Robles

Bicep + Tricep supersets

Arm blaster

Couldn’t move my arms after. Definitely the best arm workout I’ve done

Chest & Back Demolition

Community

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