Name: Playbook - Matthew Nitto - Back & Light Chest
Uploaded: 2021-04-30T00:44:00.687Z
Duration: 85 min
Description: Back & Light Chest

First two back movements Dropset on last 3 sets. 

Next two back movements Dropset on last 2 sets

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

Lat Pulldown

You also do these on a cable with the D-Grip if you don’t have a machine like this.

Wide Grip Seated Rows

We want to make sure we feel the back squeeze on every rep we aren’t just lifting it to complete the movement. Try to reduce the swaying as much as possible!

Bent Over Barbell Rows

Using a V-Grip pull it into your chest. Have a slight hyperextension in your back and don’t sway back and forth. You should be able to feel a very strong and deep contraction in your back

Close-Grip Lat Pulldown

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

Straight Arm Pulldowns

Squeeze at the top of the movement for a second or two for every rep

Dumbbell Shrugs

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

Incline Bench Press

Any machine can replace this just make sure you are your hands are pressing from right below the chest.

Back & Light Chest

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