Name: Playbook - Nickolas Venuti - W2/4/6 D12: Intense Chest x Back Day + Cardio
Uploaded: 2023-10-02T20:29:26.397Z
Duration: 90 min
Description: W2/4/6 D12: Intense Chest x Back Day + Cardio

Bharles

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 flat DB

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

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

Alternating Flat dumbbell press

Superset with cable fly 

- 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

Lat pulldown

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

High cable fly

Superset with cable fly 

- 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

Low 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

W2/4/6 D12: Intense Chest x Back Day + Cardio

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