Name: Playbook - Myles Harris - CHEST + BACK 🔥
Uploaded: 2023-03-15T22:19:37.350Z
Duration: 90 min
Description: CHEST + BACK 🔥

What’s good gang! Happy Wednesday hope we’re all getting through the week and continuing to crush our goals. For todays daily sesh, we have a chest and back workout! This is going to be focusing on hypertrophy aka building muscle. So let’s get straight into this and crush 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

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 a single handle and grab it with a neutral grip and row with your lats twisting inwards, squeeze, then back out but not completely to wear your stretching the upper back. 

Focus: lats.

Single arm lat focused cable row

Get into a stance where your front foot is in place in front of you and put your other foot back. Pick up the dumbbell while staying bent over slightly and use the hand other hand for supper and row upwards, squeeze, then back down. 

Focus: overall back.

Dumbbell row

Grab a pair of dumbbells a place them on your thighs while sitting up on the bench. Carefully lean back and use your legs to kick the dumbbells up over your chest. Go down slowly and contract back upwards squeezing the chest. Keep your arms turned in at a 45 degree angle and not all the way out to avoid shoulder injury. 

Focus: overall chest.

Dumbbell bench press

Get into the machine and press upwards, squeeze, then back down slowly. 

Focus: upper chest.

Incline chest press machine

Set the height to medium and take a step or two forward with the handles attachment. Start off with going downwards, then medium height, and upper. 1 rep will equal the 3 variations in this case. 

Focus: overall chest.

3 way cable flyes

Get into the seat and grab one side first then bring that other one over to the middle then slowly go out and when coming back in contract the pecs and squeeze. 

Focus: overall chest.