Name: Playbook - Dylan Ferrier - ❌ Deload Chest | Back (3.12.24)
Uploaded: 2024-03-26T00:24:28.611Z
Duration: 60 min
Description: ❌ Deload Chest | Back (3.12.24)

- This should target your upper chest
- Shoulders pulled down and back
- Make sure handles are far enough back to cause a stretch feeling
- Press and imagine pressing your biceps together

First 2 are lighter warm up sets

Chest Press Machine

- Hinge forward
- Back straight
- Elbow pattern should feel like a chest fly on the machine, meaning push your elbows straight at the bottom of the movement and slowly/slightly bend them at the top

Bent over cable fly

Big shoulder roll back

Low part of your chest should be on this, I almost feel like I’m lifting my upper chest like a cobra

Elbows about 45 degrees at your side

Squeeze your shoulder blades together without shrugged up 

Control the eccentric motion on the way back to the start position

Chest Supported T Bar Row

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Pretend like we had BBQ sauce on our elbows and we gotta marinate those ribs. Keep your elbows tight to your side!
- Slowly lower back to starting position

Plate loaded Machine Row

Sauna

❌ Deload Chest | Back (3.12.24)

❌ Active Rest (3.24.24)

❌ Legs Pull (3.23.24)

❌ Chest | Back (3.22.24)

❌ ARMS BABY (3.22.24)

❌ Legs Push Focus (3.20.24)

❌ Back | Chest (3.19.24)

❌ Arms & Heavy Bag Cardio (3.18.24)

❌ Legs Pull Focus (3.17.24)

❌ Active Rest Day (3.16.24)

❌ Deload Chest | Back (3.15.24)

❌ Deload Arms (3.14.24)

❌ Deload Legs Push (3.13.24)

❌ Deload Arms (3.11.24)

❌ Active Rest (3.10.24)

❌ Legs Pull Focus (3.9.24)

❌ Chest | Back (3.8.24)

❌ Arms (3.7.24)

❌ Legs Push Focus (3.6.24)

❌ Chest | Back (3.5.24)

❌ Deload Chest | Back (3.12.24)

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