Name: Playbook - Jarrett Stod - W1/D4 Muscle growth - Chest + Back
Uploaded: 2021-12-14T21:44:11.061Z
Duration: 60 min
Description: W1/D4 Muscle growth - Chest + Back

- Lat pulldown 3 x 10 , 1 x 20 
- Cable face pulls 4 x 12
- 1 arm dumbbell row 3 x 10 
- Seated cable row 4 x 8 
- Push-up  3 x sets to failure
- Db flat bench press 4 x 8 
- Decline cable fly 3 x 15

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

- 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

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB flat bench press

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

Decline cable fly

W1/D4 Muscle growth - Chest + Back

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Cycle 3. Made it through and pressing forward!

DM-X

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W1/D4 Muscle growth - Chest + Back

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