Name: Playbook - Jerry Guerrero - W1/D1 Chest & Back (A)
Uploaded: 2023-05-16T19:48:40.107Z
Duration: 90 min
Description: W1/D1 Chest & Back (A)

We are going to use a Reverse Pyramid Training (RPT) and progressive overload for some exercise.
The first set is performed with the heaviest weight. Each subsequent set is performed with a lighter weight but for higher reps.

*Progressive Overload - is when you gradually increase the weight, frequency or number of repetitions in your strength training routine.

For example: if you are doing 4-6 reps on your first set (the heaviest set) you should aim for a weight to reach 4 reps with good form. The next week you will try to hit 5 reps with the same weight and when you finally reach 6 reps with good form then you will increase the weight to a weight were you can perform 4 reps with good form. The goal is to gradually be increasing the weight while keeping perfect form. 

*for the next sets take off 10% of the total weight.

- 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

1 Set: 4-6 reps
2 Set: 6-8 reps
3 Set: 6-8 reps
4 Set: 8-10 reps

Reverse Pyramid Training and Progressive Overload

We are going to use a Reverse Pyramid Training (RPT) and progressive overload for this exercise.
The first set is performed with the heaviest weight. Each subsequent set is performed with a lighter weight but for higher reps.

*Progressive Overload - is when you gradually increase the weight, frequency or number of repetitions in your strength training routine.

For example: if you are doing 4-6 reps on your first set (the heaviest set) you should aim for a weight to reach 4 reps with good form. The next week you will try to hit 5 reps with the same weight and when you finally reach 6 reps with good form then you will increase the weight to a weight were you can perform 4 reps with good form. The goal is to gradually be increasing the weight while keeping perfect form. 

*for the next sets take off 10% of the total weight.

Barbell flat bench press

If you can’t do pull ups substitute for a wide grip cable pull down. Same sets and reps!!

Pull ups:
1. Start by standing underneath a pull up bar.

2. Reach up and grab the bar with each hand, your thumbs should be pointing toward each other, and your grip should be wider than your body. (Your arms and torso should be forming a “Y”)

3. Look straight ahead and pull your body upwards towards the bar.

4. Pause, then lower yourself back down to the original position

Wide Grip Cable Lat Pull Down:
1. Attach a wide grip handle to the lat pull down machine and assume a seated position.

2. Grasp the handle wider than your body.

3. Pull the handle towards your body until the elbows are in line with your torso and then slowly lower the handle back to the starting position under control.

Wide Grip Weighted 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

*If you can’t do chin ups substitute for a supinated grip Lat Pull Down. (3 sets, 12 reps each)

Chin Up:
- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups (Bodyweight)

3 Rounds of this lower chest crusher.
- Bodyweight dips leaning forward to failure
- Decline Cable Flies 10 -12 rep range

Rest three minutes between rounds

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward (bodyweight)

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

Decline cable fly

Lower Chest Superset

We are doing 3 round of this superset.
Seated cable rows and wide grip Australian pull ups.

* If you don’t have a place to do Australian pull ups switch it for a Wide grip low row (Same sets - 12 reps for each set)

- 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

- Position yourself under a low bar with your hands wider than shoulder width and arms straight. You should be facing up with your back pointing the floor.
- Pull your body up and try to hit your chest to the bar.
- Return in a controlled way to starting position.

W1/D1 Chest & Back (A)

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