Name: Playbook - Matthew Nitto - Back & Chest
Uploaded: 2021-04-09T14:55:47.958Z
Duration: 85 min
Description: Back & Chest

Upper Back focused as the majority of the sets focused on that area. Lots of volume so move quickly in order to finish in just over an hour. If you find this to be too much volume, please reach out for help.

Working more of the upper back without the use of any additional drive. These are much harder than traditional rows so lower the weight by quite a bit on these

Incline Bench Rows (pronated grip)

Doing these on a smith machine for a fixed motion but can also be done with a barbell. Squeeze at the top of each rep and lift from a dead stop

Incline Pendlay Rows

Lat pulldowns - Hold the contraction on each set for 2-3 seconds. Keep these strict and as heavy as possible!

Lat Pulldown

Hold the contraction on each set for 2-3 seconds. Keep these strict and as heavy as possible!

Immediately transition into these too truly exhaust whatever is left in those lats!

Form is similar to lat pulldowns except you are stopping midway to prevent any assistance from the arms

Lay Squeezes

Lats Compound Set

Last set - double dropset - 10-10-10

Full stretch and full contraction on EVERY rep. Don’t swing and keep the weight controlled. It’s not about lifting the whole rack it’s about getting the back to grow.

Seated Cable Row

*Begin each set with a 10 second pause in the stretched position. This will help pre-exhaust the back

If you have this machine available I would recommend to use it. The angle that you are forced to pull into is unlike anything else and is a great variation. If not, any pulldown will do but use a supinated (reverse) grip!

Machine Lat Pulldown/High Row

A true width builder! Squeeze and hold for 3 seconds on every contraction.

Straight Arm Pulldowns

Standard incline press with a controlled movement pattern. Fully extended as far as your mobility allows

Incline Bench Press

If you don’t have this machine you can substitute with dumbbells and position the bench at a higher incline than usual. 

This is designed to hit the upper chest so make sure you focus on using only your chest and not your shoulders.

High Incline Press

Back & Chest

Nathan

Joe Mennella

Kicked my ass, but the pump was worth it!

Week 1 - Quads with Light Hamstrings and Calves

Scott Hitt

Week 1 - Back with Light Chest

siasid

Week 1 - Shoulders with Light Arms

I can’t walk now,😂 but the workout was great!

the most vicious leg day I’ve Ever done lol, gave up halfway. You’re a beast

Miles Gratz

Week 1 - Hamstrings/Deadlifts with Light Quads and Calves

Massive chest!! Great exercise selection.👏🏼

Week 1 - Chest with Light Back

Sick arm mind muscle connection and pump!

Week 1 - Arms with Light Shoulders

Quads/Calves with Light Hamstrings

Back with Light Chest

Great I think u forgot the rests for one of the exercises (cable row rear delt ?)

Tremendous pump. Workout was well structured and organized!

Back & Chest

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