Name: Playbook - Myles Harris - 1 HOUR BACK + CHEST SUPERSET ⏰
Uploaded: 2023-03-15T22:19:37.427Z
Duration: 60 min
Description: 1 HOUR BACK + CHEST SUPERSET ⏰

What’s up everyone, hope we’re feeling good today and ready to crush this workout. Today we got chest and back and we’re going to be super setting everything not only to save time, but get an insane pump! Superset refers to hitting a muscle and it’s antagonist muscle back to back. For example; chest and back, quads and hamstrings, biceps and triceps etc… So this workout should be fairly quick but as always, keep the INTENSITY! Let’s get into this. ⚡️

Grab the bar with a pronated ( overhand ) grip slightly outside shoulder width and unrack the bar. Bend over while keeping liner back straight and chest up and row towards your your waist. 

Focus: upper back.

Barbell rows

Lay down on the bench and get into position with hands outside shoulder width ( or closer or wider depending on your preferred grip ) arch your back slightly and put feet back and unrack the bar then go down slowly towards your chest and press back up towards your head. 

Focus: chest.

Barbell bench press

Grab the bar slightly outside shoulder width with a pronated ( over hand ) grip, make sure the pad is locked in over thighs, and pull down, squeeze, and back up. 

Focus: upper back.

Lat pull downs

Use the handles attachment and grab them and take a step or two forward. Raise them upwards but keep arms slightly bent and as you go up squeeze the upper chest and go inwards and back down slowly. 

Focus: upper chest:

Low to high cable flyes

Grab a pair of dumbbells with a Neutral grip and bend over at the waist slightly bending your knees while keeping your lower back straight and chest up. Row down then back up squeezing the lats and upper back. 

Focus: upper back and lats.

Dual standing dumbbell rows

Set the bench to an incline and grab a pair of dumbbells and place them on your thighs. Carefully lean back and kick them up over head. Press upwards, squeeze, and back down slowly. 

Focus: upper chest.