Name: Playbook - Michael Smith - BIG CHEST & BACK WORKOUT
Uploaded: 2023-07-13T18:53:52.078Z
Duration: 120 min
Description: BIG CHEST & BACK WORKOUT

I hit this after a 12 hour shift, definitely my favorite chest and back workout i’ve ever done

Kevin

Kourtney

Kenny Gutierrez

Chaz

Big Chest & Back Workout | High Protein Post Workout Meal

release date: Jul 7, 2022

[workout]
• WARM UP | Y-I-W RAISE 2 sets x 15 reps
• INCLINE SMITH MACHINE PRESS 4 sets x 12-10 reps
• WEIGHTED PULL UP 4 sets x 10 reps
• DUMBBELL BENCH PRESS 4 sets x 12-10 reps
• CABLE LOW ROW 4 sets x 12-10 reps
• CABLE FLY [High-to-Low] 4 sets x 15 reps [superset] PUSH UP 4 sets x 15 reps
• MACHINE HIGH ROW 4 sets x 12 reps

- Lying on an incline bench, Hold light dumbbells in each hand
- Extend and raise your arms in the shape of a “Y” formation (thumbs upward) 
- Then bring them down to form a “T” (thumbs down)
- Follow with the last movement by putting your arms in the shape of a “W” by shrugging and squeezing your shoulder blades together and raising your arms like a field goal, rotating your thumbs pointing behind you

Y-T-W Raise

- Lay on the incline bench with your feet flat on the ground
- Take a medium, pronated grip on the bar
- Remove the bar from the rack, holding the weight above your chest with your arms extended
- Lower the bar to the sternum by flexing the elbows (Maintain control and do not bounce the bar off of your chest) 
- Extend the elbows, pressing the bar up to the starting position

Smith Machine Incline Bench Press

- Attach a weight to a dip belt and secure it around your waist
- Grab the pull-up bar with the palms of your hands facing forward
- You'll want to bring your torso back about 30 degrees while creating a curvature in your lower back and slightly sticking your chest out
- Now, exhale and pull your torso up until your head is above your hands
- Concentrate on squeezing your shoulder blades back and down as you reach the top contracted position
- After a brief moment at the top contracted position, inhale and slowly lower your torso back to the starting position with your arms extended and your lats fully stretched

Weighted Pull-up

- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you
- The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle
- Use your chest to push the dumbbells up 
- Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly (Ideally, lowering the weight should take about twice as long as raising it)

Dumbbell Bench Press

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Cable Low Row

Perform one set of each exercise back to back followed by the suggested rest time.

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together from high to low position, engaging your lower chest
- Pause and let your arms return back to the starting position

Cable Fly [ High to Low ]

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push Up

[superset] Cable Fly x Push Up

- Set up for the machine row by selecting the weight and setting the seat height into position (Your chest should be at the top of the pad)
- Sit down on the machine and grasp the handles with a neutral grip
- Keeping your chest fixed on the pad, eyes facing forwards, slowly pull the handles back as far as possible 
- Pause, squeezing your shoulder blades together, and then slowly lower the weight back to the starting position

Machine High Row

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One of the best damn shoulder workouts I’ve done in awhile, I was toast after the 2nd set of the complex❤️🔥

Kelly

That shit was good bro. Shoulders feeling hella good after that. Love bruh 🏁💪🏾✊🏾

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arms are super pumped! feel like bricks 💪

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5 stars forshow and I been In the gym a long time

Dewun

Pump was super 🔥🔥🔥. Man when the added the weight tracking feature on the app!!!That’s hella clutch.

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Hamdan

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Definitely a solid workout to get in when you are isolating muscles, and for me worked great today only having a certain period of time I was in and out

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