Name: Playbook - Matthew Nitto - Chest and Back Superset
Uploaded: 2021-01-18T11:47:06.812Z
Duration: 50 min
Description: Chest and Back Superset

Chest dominate workout supersetted with higher rep back work

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

Incline Bench Press

We want to make sure we feel the back squeeze on every rep we aren’t just lifting it to complete the movement. Try to reduce the swaying as much as possible!

Bent Over Barbell Rows

C/B Barbell Superset

Incline Dumbbell Press with Dumbbell Rows

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

Incline Dumbbell Press

Pretty standard Dumbbell rows but instead of rowing the weight into your lats we want to keep a pronated grip to shift the focus to the upper back

Upper Back Dumbbell Rows

C/B Dumbbell Superset

The goal here is to solely target the upper inner chest so try as hard as you can to keep the triceps out of it. Squeeze at the top of every rep.

Inner Chest Press

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

Lat Pulldown

C/B Contraction Superset

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

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 and Back Superset

Pretty good. I used your program a few years back it got me through some rough times. I hurt my shoulder and fell off the wagon. I’m deployed overseas now and starting your program back up. I just need to get a diet plan going that works for being out in 115 degree weather.

Chest and Back Superset

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