Name: Playbook - Ken Clarke - Chest + back
Uploaded: 2024-04-12T16:44:07.480Z
Duration: 45 min
Description: Chest + back

A solid, well-rounded workout to target all areas of the chest and back!💪👌💯

Santo

Mikel

I was pressed for time so I was unable to complete the last superset

Jonah Bader

I don’t do barbell much so I swapped with dumbbell but still good

J Alex

Great workout, some stations were across the gym and couldn’t do superset, but improvised!

Tony

Rigo Sanchez

Sergio

Great workout. Only observations is that while I appreciate the supersets, some of the ones in these workout are not realistic to do at a gym unless is practically empty. For example, lat pull downs and BB chest press are two main stations that are hard to keep occupied at once. Had to split this supersets into normal sets.

Marco

Marquis

Another great workout! I’m going to need someone to wash my hair for me tomorrow morning. My upper body is toast!

Todd

Greetings from Costa Rica 🙂, this upper body set was 100 times better than my previous program, happy customer right here! Muchas gracias! 😉

Luis

Cesar

Great supersets and easy to follow videos!

Christopher

jason anderson

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Superset

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Bend at the elbows to push straight down
- Keep your elbows close to your body
- Extend your arms engaging your triceps to come up

Machine Dips

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

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

Dumbbell flies

Chest + back

Had to forgo the finishers at the end due to time constraints

Jake

Shoulder & bicep workout

I do dumbbell flat bench and barbell decline and then do regular dips but otherwise great workout

Still love this workout. It’s flexible, fast and a beating

The dumbbell bench press/pec deck flies superset at the end there really got me! The higher reps made it so I had to lighten my weights to keep myself from burning out too quickly! 🔥💦🥵💪

Chest workout

Back workout & tricep workout

Allen

Shoulder Day - New

A touch short could use an extra set of 3

First back workout on the app!  Pretty solid!  Super sets are kicking my ass!

Back Day - 2

Back Day - New

Was pressed for time so I was unable to complete the cable crunches at the end there.

Chest - 3

The pull-ups killed at the end but this one felt grrrrrrreat! 💪🏼

Mark

Back Day - New 6/15

Tough stuff! Those bodyweight dips at the end were a real challenge! 💪🥵💥

Had to figure out how to get on the bench with dumbbells in order to do the decline dumbbell fly

Chest + back

Community

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