Name: Playbook - Jack Santini - Chest and Back Day 1 WEEK 2
Uploaded: 2021-10-25T07:43:25.435Z
Duration: 70 min
Description: Chest and Back Day 1 WEEK 2

Focus on control during your heavy lifts:

Bench
Weighted dips

Hit the numbers I gave you! Or go back to week 1!!!

Warmup:

Band pull aparts 4x20
Light lat pulldowns 3x10

- 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

- 60% of your max
- RPE 8
- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Start with the weight strapped around your waist
- Pull up until your chin reaches over the bar
- Slowly lower back down

Weighted pull-ups

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over barbell rows 2

- 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

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

Decline cable fly

Chest and Back Day 1 WEEK 2

Chest and Back day 1 WEEK 1

Legs 1 WEEK 1

Arms + shoulders 1 WEEK 1

Chest and Back Day 2 WEEK 1

Legs Day 2 WEEK 1

Arms + Shoulders 2 WEEK 1

Legs 1 WEEK 2

Arms + Shoulders 1 WEEK 2

Chest + Back 2 WEEK 2

Arms + Shoulders 2 WEEK 2

Legs 2 WEEK 2

Chest + Back 1 WEEK 3

Legs 1 WEEK 3

Arms + Shoulders 1 WEEK 3

Chest +Back 2 WEEK 3

Legs 2 WEEK 3

Arms + Shoulders 2 WEEK 3

Chest + Back 1 WEEK 4

Legs 1 WEEK 4

Arms + Shoulders 1 WEEK 4

Chest + Back 2 WEEK 4

Legs 2 WEEK 4

Arms + Shoulders 2 WEEK 4

Max Bench WEEK 5

Max Deadlift WEEK 5

Max Squat WEEK 5

Chest and Back Day 1 WEEK 2

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