Name: Playbook - Myles Harris - W1/D4 Chest / Back ( lats focused )
Uploaded: 2023-05-02T23:57:44.576Z
Duration: 75 min
Description: W1/D4 Chest / Back ( lats focused )

I’m surprised you survived that last leg day yesterday and you’re still here. 😂😂 But welcome to day 4! Today we got chest and back but we will be starting off with back and focusing on width ( lats ) to get a wide back going and leaving chest for last.

Put the cable height so that it is around above head level. Grab each side oppositely then take a step back and pull back outwards keeping elbows fixed then back in front of you slowly.

CABLE REAR DELT FLYES

Attach the wide bar and go down but make sure the padding is tight on the thighs. Have a slight lean back as you go down and pull it down towards your chin then back up slowly.

WIDE GRIP LAT PULLDOWNS

Grab the handle and take a step back bracing your hip against the pad and other foot against the bottom part of the machine. Row down towards your hip then back out slowly till your arm straightens out.

SA MACHINE LAT ROW

Attach the CG attachment and place your feet on the padding. Keep your Torso still and upright and row towards your hip then back out until your arms are straight.

CG LAT FOCUSED CABLE ROWS

Lay back flat on the barbell and place your hands outside shoulder width. Go down slowly then back up contracting the chest.

BARBELL BENCH PRESS

Set your cables with a D-handle at a height around head level. Grab them then take a step out in front of you or two and press outwards fully contracting the chest then back slowly.

W1/D4 Chest / Back ( lats focused )

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