Name: Playbook - Matthew Nitto - Back with Light Chest
Uploaded: 2021-04-09T14:55:47.800Z
Duration: 80 min
Description: Back with Light Chest

Joe Mennella

More volume than usual today with shorter rest periods sets this workout up for an amazing pump!

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)

These are hitting more of the middle/lower mid back. The benefit of these is that you don’t have to hold a contraction in your lower back like you would with normal rows so the targeted muscle gets the work it deserves!

Incline Bench Rows (supinated grip)

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

Lat Pulldown

Immediately transition into these to 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

*Begin each set with a 10 second pause in the stretched position. This will help pre-exhaust the back

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

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)

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

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

Incline Dumbbell Press

Back with Light Chest

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

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

Back/Chest/Abs

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 with Light Chest

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