Name: Playbook - Nickolas Venuti - Chest x Back
Uploaded: 2023-10-02T20:29:26.822Z
Duration: 90 min
Description: Chest x Back

landon

Great. Got a good burn. Looking for growth in my mass

Solomonel

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

First 2 sets at 225 
3rd set 205 
4th set 135

Dumbbell incline bench press

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Last set drop to 2 plates

Plate loaded machine low row

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Superset with lat Pulldown

Dumbbell incline smith bench press

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Last rep hold for 5 seconds

Neutral grip lat pulldown

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Mid cable fly

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Chest x Back

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