Name: Playbook - Brad and Jess Gouthro - Day 11: 10 x 5 Chest & Back Day
Uploaded: 2023-03-01T04:35:43.324Z
Duration: 60 min
Description: Day 11: 10 x 5 Chest & Back Day

David

Always complete the warm up before every workout.

The first superset is a 10 sets x 5 reps workout. Select a weight for each exercise that is 75% of your 1 rep max, or a weight you could lift for 10 reps.

You’ll be using this same weight for all 10 sets. By the 10th set, you should be coming very close to failure.

After finishing the 10 x 5 superset, complete 3 sets of the next accessory superset, as indicated in the workout.

Notes: 
1. Follow the given tempos. The correct time under tension is one of the biggest factors in growing muscle.
2. Lift with full range of motion.
3. Stick to the given rest periods.

Finish with the cool down.

Complete this warm up before every workout. Complete each exercise with no rest in between. Complete 2 circuits for a total of a 4 minute warm up, then proceed immediately to the workout.

1. Start with your feet hip width apart and your arms extended out to the sides at shoulder level.
2. Hop to spread your feet wide while clapping your hands with extended arms in front of your chest.
3. Immediately return to the beginning position and repeat for reps.
4. If you have difficulty with the coordination, an easier modification is spreading your legs and arms at the same time.

Seal Jacks

Tempo: X0X0
1. With a shoulder width stance begin the squat by first bending at the hips by descending back and down until your hips drop below your knees while keeping the natural arch in your back.
2. The entire bottom of your foot, especially your heels, should remain in contact with the floor at all times with your knees in line with your toes.
3. Now press your feet through the ground to rise back up, fully extending your knees and hips and contracting your glutes at the top of the air squat.
4. Repeat.

Air Squats

Tempo: 1010
1. Get down on the floor with your arms straight, hands just outside shoulder width and directly below your shoulders.
2. Ensure your body maintains a straight line from your feet all the way up to your head. To keep your body rigid in a straight line, and reduce any sagging, keep your abs, your glutes, your quads, and hamstrings tight throughout the movement.
3. To lower your body to the ground, bend your elbows until your chest hovers just above the ground.
4. Contract your chest and triceps to push yourself back up to the beginning position.
5. Repeat.

Push Up

5 reps/leg
Tempo: 1010
1. Stand with your feet hip width apart then step back with one leg and lower yourself into a reverse lunge, until your back leg almost touches the floor. 
2. Press through the ground with your feet, lifting yourself up while immediately transitioning into a forward lunge. 
3. Try to maintain balance during the transition, without touching your moving foot during the middle of the movement.
4. Continue all the reps on one leg, then switch legs and repeat.

Pendulum Lunge

Warm Up Giant Set

Always complete the warm up before every workout.

The first superset is a 10 sets x 5 reps workout. Select a weight for each exercise that you could lift for 10 reps, or 75% of your 1 rep max.

You’ll be using this same weight for all 10 sets. By the 10th set, you should be coming very close to failure.

Tempo: 3010
1. With your back on the bench, grip a barbell with a just outside shoulder width grip, feet planted firmly into the floor.
2. Lift the bar off the rack and 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.
3. Next, slowly lower the bar by bending your elbows and pulling them down to your sides.
4. 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.
5. Repeat.

Barbell Incline Bench Press

Tempo: 2010
1. Once you have added the weight, grip the handles of pull up bar with a wide grip and hang at arm’s length.
2. Contract your lats and think about pulling your elbows down to pull your chest to the bar. 
3. Pause, then under control, lower your body and fully extend your arms back to the starting position. 
4. Repeat for reps.

Wide Grip Weighted Pull Up

10 x 5 Push Pull Superset A

Complete 3 supersets as indicated in the workout.

Tempo: 3010
1. If you have access to a wide dip bar that angles out, use it. If not, use a regular parallel bar dip station. Grab the bars with an overhand grip, with your palms facing in. The original Gironde dip used a reverse grip, with your knuckles pointing in. I find this hard on my wrists, so I stick with the regular grip. 
2. Lift yourself up until your elbows are just short of lock out and your upper back is slightly rounded.
3. Look down and tuck your chin towards your chest and bring your extended legs in front of your body, so you can stare at your feet.
4. Keep your feet together and toes pointed. This is the starting position.
5. To begin the movement, bend your elbows while keeping your elbows wide and flared out to the sides. This will place more emphasis on your chest as opposed to your triceps.
6. To feel a good stretch, slowly lower yourself under control until your upper arms go just below your elbows, or deeper if you have good shoulder mobility.
7. Press your hands through the bars to extend your arms and rise back to the starting position.
8. Repeat.

Weighted Gironde Dips

8 reps/arm
Tempo: 2011

1. Place one knee and hand from the same side on a flat bench, with the opposite leg firmly planted into the floor.
2. Grip the dumbbell with your other hand, palms facing in, and ensure you have the form locked down with a flat back and neutral neck.
3. Contract your abs and muscles in your back, and bend your elbows to pull the dumbbell to the outside of your chest.
4. Under control, lower the dumbbell until your arm is fully extended, then repeat.
5. Switch arms after your complete all your reps.

Dumbbell One Arm Row

Push Pull Superset B

At the end of the workout, complete the cool down in circuit format. For the foam roller exercises, complete each side for 30 seconds. Complete 1 circuit.

30 seconds/side
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 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/side
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.

Foam Roller Upper Back Massage

1. Get into a pushup position with your hands directly below your shoulders and your back flat. 
2. Raise your hips towards the ceiling, keeping your legs straight, and lower your head so your back and arms form a straight line.
3. Focus on pushing your hamstrings back and driving your heels down, while keeping your back flat.
4. Hold this position for the indicated time.

Down Dog

1. Sit down on the floor with your legs extended in front of you.
2. Keeping your torso long and straight and your neck in neutral position, bend forward at the hips, keeping your legs straight.
3. Depending on your flexibility, grab your shins or the sides of your feet.
4. Hold for a good stretch.

Day 11: 10 x 5 Chest & Back Day

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