Name: Playbook - Brad and Jess Gouthro - Day 21: 10 x 10 Chest & Back
Uploaded: 2023-03-01T04:35:43.533Z
Duration: 60 min
Description: Day 21: 10 x 10 Chest & Back

Always complete the warm up before every workout.

The first superset is a 10 sets x 10 reps workout. This is a repeat workout from week 1. By now, you should be stronger. To test this, increase the weight lifted in week 1 by 2.5x.

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 10 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

The first superset is a 10 sets x 10 reps workout. This is a repeat workout from week 1. By now, you should be stronger. To test this, increase the weight lifted in week 1 by 2.5x.

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

Tempo: 40X0
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

Tempo: 40X0
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.

Machine Seated Row

10 x 10 Push Pull Superset A

Complete 3 supersets as indicated in the workout.

Tempo: 3020
1. Lie face up on an incline bench while holding a pair of dumbbells with a neutral, palms facing in grip, with your arms straight over your chest.
2. Lower the dumbbells down and out to your sides with your elbows slightly bent until the dumbbells are inline with your chest.
3. Pause and squeeze your chest muscles, by thinking about bringing your elbow pits together. This will give you a maximum contraction in your chest.
4. Repeat for reps.

Incline Dumbbell Fly

Tempo: 3020
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

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 21: 10 x 10 Chest & Back

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