Name: Playbook - Paolo Mascitti - W1/D4 Chest and back
Uploaded: 2021-01-18T11:49:11.732Z
Duration: 45 min
Description: W1/D4 Chest and back

Eresh

Christian

Great program. I can feel the difference eight from the first week. Thanks

Nandio

Already feeling stronger after day 4 💪

Liam

Definitely gonna be hurting for the next year 😂

Vlad

Skye

Alaine

In my quest to not have excuses I had to get creative at home. No pull-up bar.. so I hung from door jamb on balls of feet and used whatever I could to try to manually pull up to tip toes always concentrating on form and muscle. For sitting leaned back dumbbell press, I built a floor chair with yoga mat and furniture cushion to get angle right.  For lat pulls, I just stood in stance, used a 20 oz jar of peanut butter and a 2 pound handweight (only one of these!) to provide some resistance,  I use rest time to re study the motion and get it as perfect as possible with my ‘simulated gym’.  I even managed to use my husbands space age back recliner to mimic movement in reverse grip pull down. Quitting is not an option .   Thank you so much!!

Barbara

Monush Thalpawila

Really good workout to finish the first week

Jack Sanders

Just finished up the first week and I have never been so motivated before! It’s simply amazing!

Kevin Bigo

Mica

Eric

Cameron McCann

Marco19861

Anthony

Miguel

This week has been intense, but I love it! Good and clear instructions, and all for a fear price.

Ferdinand

Good. I don’t feel my chest stimulated enough tho

Igor

We are hitting chest again this week. Next week we switch the schedule and hit chest once. 

After today, take a rest day and then can do 1-2 active rest days where you can do light lifting, yoga, jogging, etc. 

Finish out week 1 hard.

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/D4 Chest and back

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W1/D4 Chest and back

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