Name: Playbook - Jerry Guerrero - W1/D5 Chest & Back (B)
Uploaded: 2023-05-16T19:50:45.239Z
Duration: 90 min
Description: W1/D5 Chest & Back (B)

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

*Add weight if you can. If you cannot add weight perform the sets to failure using only bodyweight

Weighted Dips leaning forward

- Grab the pull up bar with your palms facing down. (Wide grip)
- Hang to the pull up bar with straight arms and your legs off the floor
- Pull yourself up by pulling your elbows down the floor
- Go all the way up until your chin passes the bar
- Lower yourself until your arms are straight

* You can substitute this exercise for a Lateral pulldown (reps of 12)

Pull ups

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Low to high cable chest fly’s

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

*You can substitute for an underhand pulldown

Chin ups (weighted)

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable standing flat chest fly’s

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell dead row

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front

Cable crossovers

Perform one exercise after another with little to no rest and after completing both exercises rest and prepare for another round.

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Barbell shrugs

Back Superset

W1/D5 Chest & Back (B)

W1/D1 Chest & Back (A)

W1/D2 Legs (Quads Focus)

W1/D3 Shoulders & Arms

W1/D4 Legs (Hams Focus)

W1/D5 Chest & Back (B)

More workouts from Jerry Guerrero