Name: Playbook - Jack Santini - Chest + Back 1 WEEK 4
Uploaded: 2021-10-25T08:02:52.826Z
Duration: 69 min
Description: Chest + Back 1 WEEK 4

Warmup:

Band pull aparts 4x20
Light lat pulldowns 3x10

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- PAUSED
- hold at bottom for 3 seconds
-Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Bench press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Chest + Back 1 WEEK 4

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