Name: Playbook - Nickolas Venuti - Chest x Back
Uploaded: 2023-10-02T20:29:26.640Z
Duration: 90 min
Description: Chest x Back

Warmup 
3-4 sets 20-25 reps 
Cable flys 
Pull ups

- 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 smith machine

Superset with single arm pullover 

- 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 machine

- 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 single arm cable pullover

Superset with incline db flys 
Last set dropset. Cut the weight in half going to absolute failure 

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly incline

Superset with chest flys 

- 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 reverse Lat pulldown

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

Mid 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