Name: Playbook - Matthew Nitto - Week 1 - Back with Light Chest
Uploaded: 2021-04-09T14:55:47.775Z
Duration: 80 min
Description: Week 1 - Back with Light Chest

Joe Mennella

Scott Hitt

Awesome pump! Great start to the week.💪🏼

Cole

Jalen

Great exercise selection and awesome pump!

Powerful back session focusing on adding some good quality lean mass. Mixed it up with various angles to make sure we hit all aspects of one of the bigger muscle groups!

*Last set - Dropset - 10 reps drop 10 reps 

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

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

Lat pulldown

Immediately transition into these too truly exhaust whatever is left in those lats!

Form is similar to lat pulldowns except you are stopping midway to prevent any assistance from the arms

Lat Squeezes

Lats Compound Set

*Continuously alternate each side. When one side works the other rests, then repeat until all 3 sets are completed.  

Chest supported rows allow you to get a great stretch without the potential of breaking form. And horizontal rowing movements keep the lower back from being used, all in all always a great addition!

Horizontal Machine Row

*Begin each set with a 10 second pause in the stretched position. This will help pre-exhaust the back

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

*Last set Rest Pause - after finishing the set rest for 10 seconds and do another 3 reps. Rest for another 10 seconds and do as many as you can

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

Straight Arm Pulldown

Go Light!!! Can’t stress that enough. We are pressing this bar into our neck to focus solely on the upper chest. Take a wider than normal grip to really feel the stretch in your chest!

Incline Neck Presses

Each rep is 1 full rep and 1 half rep (bottom portion of the press). This allows us to exhaust the chest more so since we are taking some of the tricep part of the movement out of it

Incline Dumbbell Presses (with Half Rep)

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)

Week 1 - Back with Light Chest

Nathan

Kicked my ass, but the pump was worth it!

Week 1 - Quads with Light Hamstrings and Calves

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

Chest/Back/Abs

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!

Week 1 - Back with Light Chest

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