Name: Playbook - Matthew Nitto - Chest/Back/Abs
Uploaded: 2021-04-09T14:55:47.881Z
Duration: 80 min
Description: Chest/Back/Abs

Starting the week off with a lot of upper chest focus to build that pop

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

Incline Bench Press

*Last two sets are rest pause sets. Normal tempo. 10 reps - rest 15 - 8 reps - rest 15 - 6 reps 

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

Incline Bench Press (4 second negatives)

Any machine can replace this just make sure you are your hands are pressing from right below the chest.

Decline Machine Chest Press

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

Incline Dumbbell Fly

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

Incline Dumbbell Press

Incline Flys and Presses Compound Set

Keep your thumbs closer to the body (pronated grip) and maintain a slight bend in the elbow. This variation actual activates more of the chest but comes with a more difficult strength pattern so the weight needs to be reduced

Incline Pronated Chest Flys

*Perform each set as follows. Right arm only, left arm only, both arms. That’s one rep. 

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

*Each set is a cluster set. Perform 3 reps with a normal tempo. Then 1 rep with a 4 second negative and a 4 second positive. 

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

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

Chest/Back/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!

Shoulders with Light Arms

Hamstrings/Deadlift with Light Quads

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!

Chest/Back/Abs

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