Name: Playbook - Nickolas Venuti - Chest x Back
Uploaded: 2023-11-24T01:10:55.807Z
Duration: 90 min
Description: Chest x Back

Im197lb Rn. I Can’t wait to learn how to cut

Bharles

Warmup 
Cable flys 
3 x 20-25 
Pull Ups
3 x Failure

- 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)

- 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

- Lean slightly forward placing more tension on your chest

Dips

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

High cable fly

- 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 smith machine row

- 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

- 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

Single arm cable Lat pulldown

- 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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