Name: Playbook - Nickolas Venuti - Chest x Back
Uploaded: 2023-10-02T20:29:26.270Z
Duration: 90 min
Description: Chest x Back

Had to run this one back cause  I had a bad day the first time but the pump is ridiculous

Jake Somereve

Andrew

Feels great I’m trying to get rid of my man boobs. Im the most self conscious about my man boobs so I’m hoping these workouts help a lot!

Gabriel Figueroa

landon

Band work 
External 1 x 20 
Internal  1 x 20
Band pull aparts 1 x 20

Warmup 
Push ups 3 x Failure 
Pull ups 3 x Failure

- rep range 6-8
- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench 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

Lat pulldown

- 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

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB single arm rows

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

High cable fly

- 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

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline dumbbell flies

- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension

Chest x Back

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