Name: Playbook - Nickolas Venuti - W1/3/5 D5: Killer Chest x Back Day + Cardio
Uploaded: 2023-10-02T20:29:26.287Z
Duration: 90 min
Description: W1/3/5 D5: Killer Chest x Back Day + Cardio

landon

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

Warmup:
Push-ups 
Pull- Ups
3 x Failure

For cardio can be any form of Low Steady State Cardio. Recommend cardio be done either after workout or spaced within a few hours if you decide to do before working out.

- 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 smith machine rows

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

Flat alternating dumbbell press

5 second hold on last rep of each set

- 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

Superset with smith machine rows

- 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

5 sec hold on last rep each set

- 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

Superset with single arm cable row

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

Mid cable fly

- 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

W1/3/5 D5: Killer Chest x Back Day + Cardio

Community