Name: Playbook - Nickolas Venuti - Intense Chest x Back Day
Uploaded: 2023-10-02T20:29:26.713Z
Duration: 90 min
Description: Intense Chest x Back Day

Dynamic warmups + band work for shoulders 
Internal + External band work 
1 x 20 reps 

Warmup:
Push-ups 
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)

Superset with incline close grip press
Last set dropset right into body weight pull ups 

- Start with the weight strapped around your waist
- Pull up until your chin reaches over the bar
- Slowly lower back down

Weighted pull-ups

- 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 incline press

Superset with body weight push ups 

- 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

Hammer strength low row

- Start with a weighted plate on your back in push up position
- Bend your elbows to lower down until chest touches the floor
- Straighten arms to return to the starting position

Weighted push ups

Superset with pull ups 

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

Bent over high 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