Name: Playbook - Dylan Ferrier - Chest | Back | Forearms
Uploaded: 2022-10-05T19:26:32.928Z
Duration: 70 min
Description: Chest | Back | Forearms

Figured I should let y’all know that I always start with 5 minutes on the treadmill! Get the blood moving

Walking

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Stand astride the bar and bend at the hips to take a wide grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar wide grip row

- This should be set up feeling like a barbell bench
- Handles at nipple line
- I like to give a little arch in my back to load my chest, make sure your upper back and butt stay glued to the bench
- Elbow angle should be about 45 degrees
- Control the negative and squeeze at the top

Plate loaded flat chest press

- Grab the bar with your palms facing forward and put your thumbs over the bar
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Little bit of set up, load a plate on the other side so you don’t flip the bar
- Take a big loop resistance band and loop it through the kettlebell, then hook on the end of the barbell
- To get it going you have to turn it over itself at least once
- Go 3 sets curling forward then 3 sets curling backward

Chest | Back | Forearms

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