Name: Playbook - Brad and Jess Gouthro - Day 1: Push It Back (Chest & Back)
Uploaded: 2023-03-01T04:35:43.044Z
Duration: 60 min
Description: Day 1: Push It Back (Chest & Back)

Dave

Ginna

PAY CLOSE ATTENTION to the tempos and rest periods for each superset to get the most benefit from the program.

After the warm up, complete 2 Activation Supersets 
to activate the targeted muscles.

Once the targeted muscles have been activated, complete the PAUSED Supersets, resting 60 seconds between each exercise.

Next, complete the DAMAGE supersets resting 60 seconds between each exercise.

Complete the PUMP supersets, resting 30 seconds between each exercise.

Finally, complete the DOUBLE UP supersets, resting 30 seconds between each exercise.

At the end of the workout, complete the cool down.

Complete this warm up before every workout.

Note: Complete 2 minutes of continuous jump rope. If you mess up, just keep going until 2 minutes is up. Rest 15 seconds then complete dynamic warm up flow.

1. Hold the ends of the jump rope in each hand.
2. With your feet hip-width apart, slightly bend your knees, and push the balls of your feet through the ground to jump up, point your toes to the ground, and with your hands by your waist, quickly rotate your wrists to make small circles to revolve the rope around your body.
3. Land softly on your toes, and quickly push off again from the balls of your feet. The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your feet.
4. To make it harder, do double unders. This is when the rope revolves under your feet twice within one jump. Once again, the idea is not to just jump higher, the speed comes from the quick rotation of your wrists.

Speed Jump Rope

Dynamic Warm Up Flow

MASS 2.0 Warm Up

Activation Sets are designed to start the mind to muscle connection of the targeted muscle. 

Focus on a strong muscle contraction with every rep, to activate and fire up the motor units to be ready to work.

Complete 2 supersets, with a 30 second break between each exercise.

8 reps/side
Tempo: 2012
1. Ensure the seat is adjusted so you can firmly plant your feet into the ground, with your knees at a 90 degree angle.
2. Sit down with your back flat against the pad.
3. As an activation exercise, I like to do single arm chest presses while keeping the opposite arm extended in an isometric hold to really get the blood flowing to both sides independently.
4. To do this, grab the handles with both hands, contract your chest, then press the handles away from your body by extending your arms and flexing your chest.
5. While keeping one arm extended, bend the elbow of the opposite arm and complete the reps with a single arm first.
6. Once you complete your reps on one side, keep that arm extended, then repeat the single arm chest press on the other side.

Single Arm Incline Machine Chest Press

8 reps / side
Tempo: 2012
1. Sit down on the seated row machine and extend your arms to grab the handles with your hands, with your chest pressed against the pad, and your feet planted into the platform or ground. For this machine, you have the option of using a palms facing in neutral grip, which I prefer, or a wider overhand grip.
2. Keeping your torso stationary, initiate the movement by engaging your lat muscles, bending your elbows, and pulling the handles towards your chest.
3. Under control, reverse the movement and repeat.

Single Arm Machine Seated Row

Activation Superset

Paused supersets are designed to create mechanical tension. 

This muscle building mechanism focuses on heavy weight lifting, with strict form, using full range of motion. The key is strict form. We never want you to use a heavy weight that makes you lose the mind-muscle connection or puts your body at risk for injury.

Complete 4 supersets, with with 60 seconds rest between exercises.

Follow the indicated tempos to get the most out of the exercise.

Note: Focus on the 2 second pause at the bottom of the press.
Tempo: 3210
1. Lie down with your back on top of a flat bench, feet planted firmly into the floor.
2. With a just outside shoulder width grip on the bar, lift the bar off the rack, and hold it with straight arms and wrists over your chest.
3. To ensure the tension is placed on your chest and not primarily on your shoulders, squeeze your shoulder blades back and down before lowering the weight.
4. Next, slowly lower the bar to just above your sternum by bending your elbows and pulling them down to your sides.
5. Contract your chest, push your head and back into the bench, and push the bar back up to the top of the lift, always ensuring the bar is in alignment and directly above your elbows.
6. Repeat.

Barbell Flat Bench Press

Focus on the 3 second pause with your chin over the bar. Use assisted pull up machine if needed.
Tempo: 2013
1. With a shoulder width, overhand grip, grab a pull up bar with both of your hands and hang with your arms fully extended and your legs straight. If the bar is not high enough to hang with straight legs, interlock your feet and bend your knees behind you.
2. Initiate the move by contracting your back muscles to pull your chest up to the bar.
3. Keep your core tight, your glutes contracted, and your body in a straight line when pulling.
4. Then under control, slowly lower your body back to the starting position with your arms fully extended.
5. Repeat.

Pull Up

Paused Superset

Muscle Damage: This muscle building mechanism focuses on breaking down the muscle fibers to create muscle damage. 

We focus on using moderate weight with a strict focus on slowing down the eccentric portion of the lift (where weight is moving towards the floor) while lifting to failure.

Complete 5 supersets, resting 60 seconds between the exercises.

Follow the indicated tempos to get the most out of the exercises.

Tempo: 4010
1. Lie face up on an incline bench that is set to approximately 15-30 degrees.
2. Grab a set of dumbbells with a neutral palms facing in grip and hold them at your sides.
3. Press your feet into the ground, your back into the bench, and contract your chest to press the dumbbells up so your arms are straight with the dumbbells over your shoulders.
4. Under control, lower the weights to your upper chest, then press them back up.
5. Repeat.

Dumbbell Incline Bench Press with Neutral Grip

Tempo: 4010
1. Set an adjustable bench to a low incline.
2. Grab a pair of dumbbells with a grip where your palms are facing each other and lie down chest first on the incline bench.
3. Allow the dumbbells to hang straight down with your hands below your shoulders.
4. Pull the dumbbells to your sides, without moving your torso, by contracting your back muscles and bending your elbows.
5. Lower the weights while keeping your arms close to your sides.
6. Repeat.

Incline Dumbbell Row

Damage Superset

Metabolic Stress: This muscle building mechanism focuses on keeping constant tension on the muscles and essentially burn them out. 

We focus on going short of lockout while keeping the reps higher and the rest periods shorter to really feel the pump.

Complete 3 supersets, resting 30 seconds between the exercises.

Follow the indicated tempos to get the most out of the exercises.

Tempo: 1012
1. Sit down with your back against the pad, feet planted in the ground, and your knees bent at a 90 degree angle.
2. Grab the handles with your arms extended out to the sides.
3. Initiate the movement by contracting your chest, and bringing your arms in front of your chest.
4. Ensure your give a really good squeeze at the end of the range of motion.
5. Then under control, slowly reverse the movement back to the starting positioning, while maintaining tension on the chest at all times, and repeat.

Pec Deck Fly

Tempo: 1010
1. Sit down at a lat pulldown machine with your knees just underneath the pads.
2. Extend your arms into the air to grab the attached bar with a palms facing forward grip that is wide than your shoulders.
3. Keeping your core tight, chest up, and your torso stationary at about 30 degrees, contract your lat muscles and bring your shoulders and upper arms down to pull the bar down towards your upper chest.
4. Think about moving the bar with your back muscles, not your arms.
5. Contract the back muscles for a good squeeze at the bottom of the lift, then under control, reverse the movement back to the starting position with your arms fully extended and lats fully stretched.
6. Repeat.

Wide Grip Lat Pulldown

Pump Superset

Double Up Sets are programmed at the end of the workouts and are designed to hit secondary muscle groups with extra work throughout the week. 

This allows you to hit each muscle group twice in a week with a little bit of extra work, without overtraining.

Complete each set as a 10-10-10 drop set, dropping the weight by 20% each time, with no rest within the drop set.

Complete 2 supersets.

Complete each set as a 10-10-10 drop set, with no rest within the drop set.
Tempo: 1010

1. Attach a rope to a high pulley cable. Stand facing the cable machine while gripping both ends of the rope with your hands.
2. Spread your hands approximately 6 inches apart, tuck your elbows into your sides, and contract your triceps by pulling the rope until your arms are parallel to the ground.
3. For this version of the tricep pushdown, this is the starting point to ensure tension remains on the triceps.
4. Under control, extend your arms by pulling the rope towards the floor until your hands are close to your thighs, then rotate your wrists clockwise so your palms turn away from your body.
5. Feel the squeeze for 1-2 seconds, then reverse the move back to the starting position up to where your forearms are parallel to the ground.
6. Repeat.

Standing Cable Tricep Pushdown With Rope

Complete each set as a 10-10-10 drop set, with no rest within the drop set.
Tempo: 1010

1. Attach a rope attachment to the low pulley and grip each side of the rope with your hands with your palms facing each other.
2. I like to stand on a riser so I can get full extension at the bottom of the lift.
3. With you core and glutes contracted and your arms fully extended, with elbows tight to your sides, bend your elbows to contract your biceps and curl the rope up towards your shoulders, while externally rotating so your palms face up.
4. Your arm should be locked into this position with only the curling movement coming at the elbow joint.
5. Under control, slowly reverse the movement and repeat.

Standing Biceps Cable Curl With Rope

Double Up Superset

Do this cool down after every workout. Complete one set of each cool down exercise, then grab your protein shake to begin the recovery process.

30 seconds/leg
1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your calves while crossing one leg over top of the other.
3. Use your arms to slowly move your calves forward and backward over the foam roller.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Switch legs and repeat.

Foam Roller Calf Massage

30 seconds/leg
1. Lie down on your side, support your upper body with your forearm on the ground, and place the outside of your thigh on top of the foam roller.
2. Cross one leg over the knee of your extended leg and place the foot on the ground.
3. Lift the extended leg off the ground, contract your abs and glutes, and slowly roll up and down the foam roller from your knee to your hip.
4. Switch sides and repeat.

Foam Roller IT Band (Outer Thigh) Massage

30 seconds/side
1. Sit your butt down on the form roller and place your hand behind you to hold your body up.
2. Cross your leg over your knee and lean your body towards your hip to put pressure on that glute.
3. Use your arm to slowly move your body forward and backward over the foam roller to release the knots in your piriformis.
4. Switch sides and repeat.

Foam Roller Piriformis (Glutes) Massage

30 seconds/leg
1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your hamstrings while crossing one leg over top of the other.
3. Use your arms to slowly move your hamstrings forward and backward over the foam roller from the bottom of your glutes to the top of the back of the knee.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Switch legs and repeat.

Foam Roller Hamstring Massage

30 seconds/leg
1. Lie face down on the ground, with your quadriceps on top of the foam roller.
2. Cross one ankle over the other to provide more pressure on the quadricep.
3. Use your arms to slowly move your body forward and backward over the foam roller from your hip to your knee to hit all areas of the quadriceps.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Cross the opposite ankle over the other ankle and repeat on the other quadricep.

Foam Roller Quadriceps Massage

1. Sit down on the floor with a foam roller behind you.
2. Place your hands interlocked behind your head, knees bent, feet planted into the floor, with your upper back back on top of the foam roller.
3. Press your feet through the floor and contract your glutes and abs to raise your butt so your upper torso is parallel to the floor.
4. Use your feet to slowly roll forward and backward on top of the foam roller over your upper back then stop rolling once you reach your middle back as you want to be careful rolling over your lower back to prevent injury.
5. Once you find a tight spot, hold the pressure on the trigger point, then release.

Day 1: Push It Back (Chest & Back)

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