Name: Playbook - Matthew Nitto - Chest/Back/Abs
Uploaded: 2021-04-09T14:55:47.927Z
Duration: 80 min
Description: Chest/Back/Abs

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!

Rudy

Focused on overall mass for the chest which is why we did decline presses to start off. If you don’t have a decline bench you can use flat bench. But understand that the results over time will be different

*Last two sets - Rest Pause - 8 reps - rest 15 seconds - 8 reps - rest 15 seconds - 8 reps 

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

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

Incline Dumbbell 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)

If you don’t have this machine you can substitute with dumbbells and position the bench at a higher incline than usual. 

This is designed to hit the upper chest so make sure you focus on using only your chest and not your shoulders.

High Incline Press

Doing these from the bottom position helps shift the focus to the upper chest. Keep this light and feel the contraction.

Incline Cable Chest Flys

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

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)

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

Abs Compound Set

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!

Chest/Back/Abs

Community

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