Name: Playbook - Julia Taylor - Chest and Back
Uploaded: 2022-01-24T00:38:48.283Z
Duration: 61 min
Description: Chest and Back

- Set 1: Warm Up 1 Set 30% of load for 3 reps
- Set 2: Warm Up 1 Set 50% of load for 3 reps
- Set 3: Warm Up 1 Set 70% of load for 3 reps
- Set 4,5,6: aka Working Sets - 3 sets Moderate weight for 10 reps

- Start by lying down with the barbell directly above you
- Arch your back, Have 3-Points of Contact (Upper Back, Butt and Feet Flat on the Floor)
- Pinch your Shoulders together and stick your chest up
- Elbows will be 45 Degrees
- Lower down until the bar touches under your chest/under your boobs
- Press up engaging your chest
- Bar Should Move in a some what J pattern, above your neck/head when extended and Down and below your chest at the bottom

Barbell bench press

- Pull Under your chest/boobs (higher - slightly more biceps)
- Pull To your Belly Button (lower - more back less biceps)
- Hands can be over or under (pronated or supinated)
          -Over Hand= Elbows 45 Degrees out
           (More back)
          -Under Hand= Elbows more tucked in
           (More biceps)
- Keep your back neutral
- Slight bend in the knees

Barbell Bent Over Row

- Set 1: Warm Up 1 Set 30% of load for 3 reps
- Set 2: Warm Up 1 Set 50% of load for 3 reps
- Set 3: Warm Up 1 Set 70% of load for 3 reps
- Set 4,5,6: aka Working Sets - 3 sets Moderate weight for 10 reps

- Start by lying down on the bench
- Arch your back, Have 3-Points of Contact (Upper Back, Butt and Feet Flat on the Floor)
- Pinch your Shoulders together and stick your chest up
- Elbows will be 45 Degrees tucked forward (slightly, just not straight out)
- Lower down until the bar touches your upper chest/above your boobs
- Press up engaging your chest

Incline Barbell Bench Press

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
-Act like you’re pinching a pencil between your back
-when your arms are straight lean forward slightly to get a full stretch, when initiating the next rep slow lean back slightly
- Pause and return to the initial position

Lat pulldown

- Set 1: Warm Up 1 Set 30% of load for 3 reps
- Set 2: Warm Up 1 Set 50% of load for 3 reps
- Set 3: Warm Up 1 Set 70% of load for 3 reps
- Set 4,5,6: aka Working Sets - 3 sets Moderate weight for 10 reps

- Start by lying down with the barbell directly above you
- Arch your back, Have 2- points of contact Contact (Upper Back and Butt)
- Pinch your Shoulders together and stick your chest up
- Elbows will be 45 Degrees
- Lower down until the bar touches under your chest/under your boobs
- Press up engaging your chest
- Bar Should Move in a some what J pattern, above your neck/head when extended and Down and below your chest at the bottom

Decline Bench Press

- Grab two handle attachments or an attachment wider than your torso
- Sit on the bench and place your feet low enough to the point where your legs are straight with a slight bend but still are clear of your arms.
- keep your chest up right and pull out to slightly under your armpits
- Elbows should be pointed out 45 degrees

Cable Row

Place both cables slight below your shoulders, in-line with your chest
Step forward
Chest up and pinch your scapulas back
While keeping your chest up the whole time and a slight bend in your elbows bring both hands together

Cable Standing Incline Flys

- Set the cable high up
- Step back from the cable and kneel down
- Put your hand neutral and chest up, pull to below your boob

Chest and Back

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