Name: Playbook - Matthew Nitto - Chest/Back/Abs
Uploaded: 2021-04-09T14:55:47.948Z
Duration: 90 min
Description: Chest/Back/Abs

Upper chest focused but hitting chest from all angles still

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

Incline Bench Press

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

Incline Bench Press (with pause)

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

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

Decline Machine Chest Press

Position your body over the weight rather than flying in front of you. This counter balances you more effectively so you have complete control over the movement. Just one of many ways to perform this movement!

Cable Fly

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

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

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

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!

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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