Name: Playbook - Clayton Echard - W1/D2 Chest/Back
Uploaded: 2022-06-20T23:59:14.584Z
Duration: 45 min
Description: W1/D2 Chest/Back

- Incline treadmill walks 1 x 10:00m
- Barbell incline press 4 x 12,10,8,8

Superset x 4
- Dumbbell chest flys 12,10,8,8
- Bent-over dumbbell rows 12,10,8,8

Superset x 4
- Standing dumbbell lat delt raises 12,12,10,10
- bent-over dumbbell post delt raises 12,12,10,10

- Barbell decline bench press 4 x 12,10,8,8

Superset x 4
- Seated close-grip cable rows 12,10,8,8
- Barbell front raises 12,12,10,10

Superset x 3
- Wide-grip overhand pull-ups 
- Wide pushups

Incline Treadmill Walks

Barbell Incline Press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly

- Engage your lats as your pull the dumbbells up
- Pause at the top and lower with a slow controlled motion

Bent-Over Dumbbell Rows

Superset

- Keep a slight bend at the elbow
- Raise the dumbbells until your reach shoulder height
- Lower with a slow controlled motion

Standing Dumbbell Lat Delt Raises

- Keep your core engaged 
- Raise the plates with a slow controlled motion
- Engage the back of your shoulders

Bent-Over Dumbbell Post Delt Raises

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Barbell decline press

Pull the bar toward the bottom of your chest
- Engage your back as you pull
- Keep your chest up

Seated Close-Grip Cable Rows

- Keep a slight bend at the elbow
- Raise until you reach shoulder height
- Pause at the top and lower slowly

Barbell front raises

- Start with a wide grip on the bar
- Pull yourself up engaging your lats
- Lower with a slow controlled motion

Wide-Grip Overhand Pullups

- Start with your hands outside shoulder width
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

W1/D2 Chest/Back

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