Name: Playbook - Matthew Nitto - Back/Chest/Abs
Uploaded: 2021-04-09T14:55:47.914Z
Duration: 80 min
Description: Back/Chest/Abs

A lot of mixing it up today with the back. Different exercises with different angles with different tempos made this a great all around back workout.

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

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

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

Lat Squeezes

Lats Compound Set

* Last two sets - Cluster Set - 3 reps normal tempo - 1 rep 4 second negative and positive - repeat

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

Pretty standard Dumbbell rows but instead of rowing the weight into your lats we want to keep a pronated grip to shift the focus to the upper back

Upper Back Dumbbell Rows

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)

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

*4th set dropset - 8-8
5th set double dropset - 8-8-8

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

Incline Bench Press

Usually when doing flys our hands are facing towards us. With this one lower the weight and face the palms forward. This will actually put more emphasis on the chest!

Machine Fly (pronated grip)

The upper body should remain stationary the entire time with no swinging. You should be contracting the abs and NOT your hip flexors. Keep the knees bent if the movement is too difficult

Hanging Leg Raises

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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