Name: Playbook - Jeremy Park - Friday: Chest & Back Workout
Uploaded: 2023-09-03T20:51:30.386Z
Duration: 75 min
Description: Friday: Chest & Back Workout

Santiago

F*chin amazing workout; challenging and feel very accomplished afterwards! What a workout should be!!

Matt

Stephon

Domingo Barrera Jr

Rocco

Rugby Scruggs

Ethan McCowan

Fabricio Andree

Damnnnn probably my favorite workout Ive ever done. 
Is there possibly a way to have the timer beep even if the phone is closed?
Also it would be dope if there was a way to track what weight you use in the app so you dont have to switch back and forth between notes app or notebook.
Just ideas but the app is already great! Thank you!!

Kyle

Great chest and back pump. Burned an insane amount of cals!!

Archie Peel

Some serious volume in this program! 💪🏼

Jacques

Insane workout. On fire and feeling amazing. Burned 1400 cals!! These workouts are gettin me right!!

Kristoffer Næss

Felt this one, all the supersets are awsome

Another amazing workout. Crazy calorie burner. Burned 1,000 cals. Insane. Love the workouts!

That was deadly. Really felling more explosive and pushing weight is getting easier! Amazing workout?

Time to crush chest and back together. Also threw in a 2 mile run to get the blood flowing. We want to be athletic and running is key. Really chasing that pump and getting volume. We have a few super sets on deck. Make sure to complete each set and finish strong!

A nice easy going pace just to get the legs moving.

2 Mile Run

A super set to get the chest nice and pumped. We are loose from the run so getting a pump will be easy. Make sure to squeeze and focus on mind muscle connection. Slow and controlled but also higher reps.

Focus: Upper/Inner Chest
- flys are perfect for warming up the chest and shoulders
- slow and controlled form
- squeeze the pecs at the top of the rep

Pec Dec Fly

Focus: Upper Chest
- a push up variation focusing on the upper chest
- getting more blood pumped into the chest

Decline Push Up

Chest Super Set 1

Back Super Set to get the back nice and juicy. Evening out the chest and pulling now.

Focus: Lats
- my favorite back warm up exercise 
- keep your arms locked and pull over the bar down to your hips
- keep your back straight and lats engaged

Straight Bar Lat Pull Over

Focus: Thick Back
- now we are going right into a row
- getting the back nice and pumped
- pull the handle towards your belly button
- squeeze that back!

Close a Grip Cable Row

Back Super Set 1

Focus: Upper Chest
- every chest day will prioritize upper chest because it creates the aesthetics 
- perform 5 regular 5 close grip and 5 regular
- use comfortable weight
- pumping the chest

Incline DB Press (Close/Wide)

Focus: Upper/Inner Chest
- following the presses with another fly to juice the pecs
- stretch and squeeze!

Incline Cable Fly

Another back superset using dumbbells and pull ups. We are focusing on holds and proper form! If you can’t do pull ups use the assisted machine

Focus: Thick Back
- get in a bent over position with straight back
- motorcycle grip the db’s
- row and hold at the top for 3s

Bent Over Row Holds

Focus: Lats
- wise pull ups are challenging and allow for your back to develop
- my go to for lat growth

Wide Grip Pull Ups

Back Super Set 2

Now we are super setting chest and back. Going with heavier weight here to really put stress on our muscles after all that pump.giving ourselves a little more rest as well.

Focus: Entire Chest
- lay flat and press the weight
- keep the pecs flexed and breathe through each rep

Smith Machine Flat Bench

Focus: Lower Lats
- grip the handles underhand
- pull through your elbows
- flexing the back hard

Underhand Pull Down

Chest/Back Super Set

Simple and effective core circuit to finish off this workout.

Focus: Core
- sit perpendicular on a bench
- balance on your butt and use your hands as support
- perform a v-up keeping your legs straight 
- heels stop a few inches above the ground

Bench V-Up

Focus: Core
- planks are the best for overall core strength

Plank Hold

Abs 5

Friday: Chest & Back Workout

Dexter

Elina

Monday: Strength Legs & Core Crush

Jeff

Grayland

Kami

Tuesday: Strength Chest

Luis2720

Adrian

Wednesday: Strength Back & Biceps

Thursday: Strength Shoulders & Volume Legs

Antonio

Saturday: Arms & Abs

Sunday: Rest Day

Almost threw up! That’s a good thing tho!!!

Monday 2: Explosive Speed Training

Tuesday 2: Ripped Chest Workout

Wednesday 2: Wide Back & Shoulders

Joshua

Thursday 2: Filthy Arm Day

Friday 2: Full Body Strength

Saturday 2: Run & Abs

All nice and stretched out. Great way to end the week and great way of getting all that lactic acid out. Love these workouts!!

Great with some mobility training after lifting weights all week!

Friday: Chest & Back Workout

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