Name: Playbook - Matthew Nitto - Back/Chest/Abs
Uploaded: 2021-04-09T14:55:47.869Z
Duration: 80 min
Description: Back/Chest/Abs

Row dominant back workout really trying to focus on adding thickness throughout the entire muscle.

*4th Set - Dropset - 8-8
5th Set - Double Dropset - 8-8-8

(Dropset - 8 reps lower the weight, another 8 reps, etc.)

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

Keep your back as parallel to the floor as possible and row directly into your lower chest. Do not let the weight touch the floor as we are controlling it on the way down

Pendlay Rows (no touch)

We are doing 1.5 reps here in get more blood into the back rather than taxing the arms. Perform 1 full rep then 1 half rep. That’s one rep

Wide-Grip Pull-ups (1.5 rep)

Upper Back Compound Set

A little different than traditional dumbbell rows. Instead of rowing it straight up and down. Have a slight arc with each rep so that you are bringing the weight into your waist. Hitting more of your lats rather than the mid back.

Dumbbell Rows (Lower Lats)

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

The reason we do this kneeling is to better simulate an actual pull-up. 

The D-Grip allows you to position your arms directly the side of you giving you a different angle from the typical bar. If you don’t have this just use a normal wide grip.

Kneeling Lat Pulldown (D-Grip)

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

Straight Arm Pulldowns

Back Width Compound Set

4 second negatives with a brief 2 second pause at the bottom of each rep

Incline Bench Press (4 second negatives)

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

This is designed to put an even greater emphasis on the upper chest. Use a wide grip to not activate the triceps and keep the focus on the chest.

Reverse Grip Incline Bench Press

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

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/Abs

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