Name: Playbook - Nickolas Venuti - Chest x Back
Uploaded: 2023-10-02T20:29:26.404Z
Duration: 90 min
Description: Chest x Back

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