Name: Playbook - Jack Santini - Chest and Back Day 2 WEEK 1
Uploaded: 2021-10-25T07:43:08.847Z
Duration: 71 min
Description: Chest and Back Day 2 WEEK 1

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

- 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

Pause Bench press

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

- 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

- 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

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

Chest and Back Day 2 WEEK 1

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