Name: Playbook - Nickolas Venuti - Chest x Back
Uploaded: 2023-11-24T01:10:55.755Z
Duration: 90 min
Description: Chest x Back

Bharles

Warmup:
Push-ups 
3 x Failure
Pull-Ups
3 x failure

- 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

Superset with flat DB

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Alternating Flat dumbbell press

Superset with cable fly 

- 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

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

High cable fly

Superset with cable fly 

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

Low cable fly

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Chest x Back

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