Name: Playbook - Jake Peralez - Day 2 - Chest and Back
Uploaded: 2022-10-24T21:48:24.966Z
Duration: 60 min
Description: Day 2 - Chest and Back

Alternating chest and back movements (6) increasing overall strength and size. This workout finishes off with 2 arm movements to aid your bench and pull up strength.

- 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

- If able, perform pull up unassisted
- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Center your chest on padding
- Grab handles and pull elbows back

T Bar Row

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Incline cable fly

- Sit upright and avoid swinging back
- Spread handles apart at the bottom of the movement

Close grip pull down

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar bicep curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Day 2 - Chest and Back

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