Name: Playbook - Nickolas Venuti - Chest x Back Day
Uploaded: 2023-10-02T20:29:26.344Z
Duration: 90 min
Description: Chest x Back Day

Juicy workout. Not a lot of movements which you don’t need intensity was high and had some key movements. CRUSH IT

- Nice and controlled reps 
- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

Superset with tempo incline press

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- 3 sec tempo on the eccentric 
- focus on the stretch and squeeze 
- Lighten the weight 
- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press tempo

Superset with incline close grip press 

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Kneeling cable Lat pulldown

Lighten the weight and focus on the getting as much blood possible in the chest 

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Machine incline Close grip bench press

Superset with push-ups

- 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

Seated cable row

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up