Name: Playbook - Nickolas Venuti - Chest x Back
Uploaded: 2023-10-02T20:29:26.652Z
Duration: 90 min
Description: Chest x Back

Anthony 

Absolutely killer workout 
Warmup 
3 x 20-25
Cable flys 
Pull ups

- 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 close grip chest press

- 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

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

Superset with lat Pulldown 

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

High cable fly

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Superset with machine row

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate chest press

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Chest x Back

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