Name: Playbook - Myles Harris - W1/D4 CHEST + BACK
Uploaded: 2023-05-02T23:57:44.466Z
Duration: 75 min
Description: W1/D4 CHEST + BACK

Day 4 has arrived with a big chest and back workout! Now as far as this goes depending on if your chest or back is a weak point, you can completely switch this around and start with one or the other. But as always we will be sticking to the basics and giving it our 100% so let’s do this. 🔥

Grab your pair of dumbbells and bend over parallel to the ground and raise outwards and up.

BENT OVER REAR DELT RAISES

When getting on the platform, grab the outside handles and when standing up and bending over make sure your lower back is straight. Go downwards getting a full stretch and contract back upwards.

T-BAR ROWS

Attach the MAG grip attachment and make sure the padding is tight on the thighs. Pull downwards with a slight lean back and back up slowly.

MAG GRIP LAT PULLDOWNS

Set the bench at 30-45 degrees and grab your dumbbell. Take a step or two back with your feet together and bend over almost parallel and row upwards.

SA DUMBBELL ROWS

Get into the seat and set your hand width at outside shoulder width. Carefully unrack the barbell and go down to your chest then back upwards.

INCLINE BARBELL BENCH PRESS

Get into the machine and adjust the seat so your elbows / arms aren’t too high up for the handles. Press outwards contracting the chest then back down slowly.

CONVERGING CHEST PRESS MACHINE

Set the cables with the D-handle attachment at the top. Grab your handles then take a step or two out in front of you and press downwards towards your lower chest and back slowly.

W1/D4 CHEST + BACK

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