Name: Playbook - Joey Miuccio - CHEST & BACK
Uploaded: 2023-12-29T20:33:18.760Z
Duration: 60 min
Description: CHEST & BACK

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

PUSH-UPS & PULL-UPS

- Pull the rope to your hips while spreading your hands apart at full contraction 
- Maintain a tight core and avoid swinging

Seated rope row

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

Cable standing flat chest press

straight arm pull down & incline dumbbell fly

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

Straight arm pulldown

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline dumbbell flies

CHEST & BACK

Dallas

Felt very weak and drained today. Once I got to the push ups I didn’t have the strength to get myself up or to keep pushing through

Jason Dodge

It’s an excellent start. It worked really well over a weekend stay in a hotel gym!

Mark

Crazy month of work travel. Exactly what I needed. Thanks Joey!

Daniel

Hotel gym leg day 12/30/2021

Casey

Arms & Shoulders (all cables)

Leg day

Sweating hard and have shaky legs! Great workout!

Samantha

Legs

Push

Didn’t realize a workout with such little equipment could be so brutal 🔥 the burn is real.

CHEST & BACK

More workouts from Joey Miuccio