Name: Playbook - Matthew Nitto - Back and Chest Superset
Uploaded: 2021-01-18T11:48:04.107Z
Duration: 50 min
Description: Back and Chest Superset

Back dominant workout supersetted with higher rep work for the chest

Bent Over Barbell Rows into Decline Bench Press

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

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

B/C Barbell Superset

Incline Barbell Rows with Incline Dumbbell Press

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)

4 second negatives with an explosion to finish off the rep!

Incline Dumbbell Press

B/C Upper Detail Superset

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

Remember two words when doing this Stretch and Squeeze! You want to make sure you’re doing both in every rep

Incline Dumbbell Fly

B/C Dumbbell Superset

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

Lat Pulldown

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

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

Back and Chest Superset

Chest and Back Superset

Pretty good. I used your program a few years back it got me through some rough times. I hurt my shoulder and fell off the wagon. I’m deployed overseas now and starting your program back up. I just need to get a diet plan going that works for being out in 115 degree weather.

Back and Chest Superset

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