Name: Playbook - Matthew Nitto - Back/Chest/Abs
Uploaded: 2021-04-09T14:55:47.825Z
Duration: 80 min
Description: Back/Chest/Abs

Joe Mennella

Focused a lot on the Lats today keeping my arms closer to my body for the majority of the total sets.

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

Lat Pulldown

*5th set - Dropset - 8 reps drop 10 reps

Last set - Double Dropset - 8 reps drop 10 reps drop 10 reps

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

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

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

Overall great mass builder for the ENTIRE chest don’t believe that lower chest only stuff! We want to always put our muscle in the best position to grow and this is definitely one movement that does that!

Decline Barbell Press

Go Light!!! Can’t stress that enough. We are pressing this bar into our neck to focus solely on the upper chest. Take a wider than normal grip to really feel the stretch in your chest!

Incline Neck Presses

Seated Cable Flys into Seated Cable Presses

If you don’t have this machine any cable fly will work. Full stretch and squeeze the chest with every rep

Seated Cable Flys

If you don’t have this machine any cable machine will work. A lot of stabilization is required with these so keep the weight at a moderate level

Seated Cable Presses

Cable Chest Compound Set

You can do these standing or kneeling. Breathe out with every rep and hold the squeeze with every rep

Pro tip - in between each rep. Do one rep to the left side and then one to the right before doing another rep to the center. So bring the right elbow to the left knee, then the left elbow to the right knee, the crunch to the center (as shown) - that’s one rep

Cable Crunches

Back/Chest/Abs

Nathan

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!

Shoulders with Light Arms

Hamstrings/Deadlift with Light Quads

Chest/Back/Abs

Arms/Shoulders

Not gonna lie this one kicked my ass!😩

Quads/Hamstrings/Calves

Arms grew 2inches from the crazy pump!😂👏🏼

Shoulders/Arms

Hamstrings/Deadlifts/Quads

Great mind muscle connection on the 4 second negatives. Really starting to love that technique!

Another well structured, great workout and pump! Loving this program.💪🏼

I did rack pull / power shrug for the 1/2 deadlift. I think it’s a better movement for low back, lats, and traps. This movement almost completely eliminates any involvement with the glutes or hamstrings. Great workout otherwise.

Chris

Awesome workout! My shoulders are smoked!

Deadlifts/Hamstrings/Quads/Calves

Chest/Upper Back

Quads/Hamstring/Calves

Alaa

Hamstrings/Quads/Calves

Rudy

Arms/Shoulders/Forearms

Shoulders/Biceps/Triceps

Awesome! Thanks Matt for posting these workouts. I’ve never been much for lifting mainly because I didn’t know wth I was doing. You’re workouts are detailed and the results are starting to show. Thanks again!

Back/Chest/Abs

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