Name: Playbook - Paolo Mascitti - W1/D1 Chest and back
Uploaded: 2021-01-18T11:49:21.603Z
Duration: 45 min
Description: W1/D1 Chest and back

Fredy Soriano

Nick

Robert

ausmicdar

Kay J. von Rohr

Everyone about to call me Lucifer Bloody Morningstar Baybe

Cody VanDiver

Great workout. This is my second time going through the program and am excited that I finally have a proper bench and am able to start right up with heavier weights than I did last year.

Anna

Increased weights from my usual. Tough, but I got through it. 
Onward!🎉

Mary

Anke

It was really good! I’m use to a bodybuilding spilt we’re I usually only hit chest and triceps,back and biceps, etc. I usually never do super sets going from one to the other. So half way through the 2nd exercises I started feeling sick and about to throw up cause if so many movements continuously. But it’s a great change of pace and even though I had to rest like 10 minutes to feel better I know it was working me out really good! I’m trying to cut from 171 to about 160 and get more lean and toned. So I’m hoping this helps me get there!

Tyler Churchill

Eresh

Recommended weights, alternatives for cable exercises. That’s it though, enjoyed every second

Kohi

Kyle

Another good workout. They seem to fit my workout style best moreso than others on the platform

Everything's good great work out except I just can't figure out why I'm not losing weight as quickly as I should. I'm eating clean is it possible I'm not eating enough?

Lisa

I think it was a good workout maybe my problem is that I am not doing it right because I never felt like anything was burning I thought it should feel like I had muscle fatigue and maybe I'll find out tomorrow that I was actually working those muscles and I've never worked them before but I just thought I would feel burning like muscle burn you know what I mean so it would be great if the person making the video would talk a little bit because I never knew if was I supposed to be feeling it in my blower back was I supposed to be crunching my shoulder blades together like if he would be talking a little bit while he's doing the exercise or somebody would be narrating a little bit while they're doing the exercise but overall good job!

Shawn Xu

Greg

Louise

Alexander Ørtenblad Nobel

Been a minute since I got into the gym, but this workout woke everything up, and kicked my ass!! Simple workout, great burn and pump. Looking forward to day 2

Zach

I like how the exercises are split into groups.

Barbara

Tough! I was getting used to what weights were suited to me as I was doing more sets than u normally would. Once I have that down and I'm used to the repetition I'm sure I'll see some big progress. Thanks for the challenge!

Liam

Awesome. I had already started this program a while ago. Now trying to get back on track, juggling University and Training.

Dillion Skelton

Desire

Nice program, a little hard for me to adapt to the superset-way of training... but I’m looking forward to keep going. I need to focus on the nutrition program - having hard at gaining weight. 

Big high five

//Alex

Loved it!!  I’ve been training off a Vince Gironda 8x8 style workout for months now so I love the supersets and high reps!!  

Any advice for a 42 year old male, trying to pack on some lean muscle and get from 10-12% BF to around 8%?

I’m up for all advice. Thanks!!  I’m looking forward to crushing this 4 weeks and beyond.

Adam

The workouts were intense and great. This is an amazing program for intermediate and advanced bodybuilders. Personally, itll be great for beginners to have a partner that have the basic knowledge on how each equipment work. 
Respectfully,
Jason

Jason Olivares

My endurance Is really good. This Is a really interest challenge

Eufracio

Edward

First time doing your workouts. I came over from don Saladino. Great workouts.

Ivan Casale

Maybe a a way to keep track of weight lifted so you can track progress.

Kyle Hoffman

Nicola

Amanda schiavo

Alaine

Since i just return from vacations, was a lil bit hard but great sensations

Dylan Rueda

Almis

Doing my best to modify for working out in condo where I can’t even jump etc..still very good workout.  I have no incline bench or any bench so I used very light dumbbells and just sat in a yoga v and worked and at same time .

Didn’t mean to swipe and couldn’t get back to eorkout

Great mix - this workout is a total badass

Courtney A. Bradley

It was challenging but it was fun and felt it honestly

Monush Thalpawila

I feel really good and energised after it.
Unfortunately had to cut some of the pull ups as I'm not quite strong enough yet. Hope to get there soon though!

Jack Sanders

It was awesome even when I’m still struggling with the chin ups (I needed assistant ones) because I not manage to make more then 4... 🙈

Kevin Bigo

Absolutely loved my first workout, thank you so much!

William Bartlett

Richard M

I enjoyed the intensity of the workout. It kept me going the whole time and pushed me hard. I incorporated a 20 minute HIIT workout before and it got me going.

Kyler Gaylor

Dennis

Welcome to day 1 of my Tom Ellis program. (Please note I have one of my best trainers helping me perform many of the movements.) 

Each workout is a series of supersets to get you building quality mass while burning calories. You can make the workout even more intense if you reduce rest times and increase the weight. 

Each week you will push yourself for 4 days and then 1-2 active rest days where you run, do yoga, lifting on any muscle you missed, etc. 

Week 1 we will hit chest 2x. Each week, we will repeat one of the workouts twice and switch up the order. 

Let me know how you are doing. Message on the app or at @paolomascitti on Instagram

Complete the first exercise and then go right into the second. Repeat 5x with 60 seconds rest between rounds

Do 8-12 reps for each exercise

- Shoulder blades on bench
- Arms shoulder width apart 
- Lower down slowly, explode up

Bench press

- Keep your glutes and abs tight
- Pull bringing your elbows toward the ground.
- Bring your head over the bar
- Return to starting position

Pull-ups

Bench and pull-ups

-  Hold the dumbbells with the palms of your hands are facing away from you 
- Push the dumbbells up with your chest
- Lock your arms at the top, hold for a second
- Then start slowly lowering the weight

Incline dumbbell press

- Grab the bar about shoulder width distance
- Slight bend of the knee
- Leaning over with back straight, chin up (not a curve back) 
- Lower weight and accelerate back up to navel area (squeeze shoulder blades)

Barbell bent over row

Incline press and barbell row

Complete the first exercise and then go right into the second. Repeat 4x with 60 seconds rest between rounds

Do 8-12 reps for each exercise

- Place one foot in front of the other (Keep core engaged)
- Bring hands together
- Squeeze chest and return to starting position

Cable fly

- Hold the bar. (Keep your palms facing yourself)
- Pull the bar to the top of your chest
- Lean back slightly as you pull
- Return to starting position
- Extend your arms at the top

W1/D1 Chest and back

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