Name: Playbook - Matthew Nitto - Chest/Back/Abs
Uploaded: 2021-04-09T14:55:47.904Z
Duration: 80 min
Description: Chest/Back/Abs

Multiple angles for the chest today making the chest fire on all cylinders! Get those muscle fibers working!

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

Incline Bench Press (4 second negatives)

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

Incline Bench Press

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

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

Seated Cable Flys into Seated Cable Presses

If you don’t have this machine any cable fly will work. Full stretch and squeeze the chest with every rep

Seated Cable Flys

If you don’t have this machine any cable machine will work. A lot of stabilization is required with these so keep the weight at a moderate level

Seated Cable Presses

Cable Chest Compound Set

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

Incline Dumbbell 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

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)

Ideally you have this machine available or something similar wear you can alternate each arm. If not, just use a normal close grip/narrow grip attachment. 

Each rep consist of one rep with the right arm (close to the body) one rep with the left arm (close to the body) then both arms at the same time (simulating a wide grip). That’s one rep.

Alternating Lat Pulldown

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

Straight Arm Pulldowns

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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