Name: Playbook - Paolo Mascitti - W2/D3 Chest and back
Uploaded: 2021-01-18T11:49:46.388Z
Duration: 45 min
Description: W2/D3 Chest and back

Great!! Could increase weights in each exercise

Anke

Eresh

Lisa

Starting to see minor results nearing the end of week 2

Kyle

Workout was intense, I did the work out backwards. Superb 👌

Jason Olivares

Alaine

It was really good, getting used to workout and. Seeing results

Monush Thalpawila

Awesome! Increased weights this week, so a bit of a struggle. But I feel stronger.

Mary

Justin Groomes

Feeling real weak and sick today. Nothing wrong with the program just not feeling good today

Jared Dimeff

Mica

Richard M

Chris

This is your third time working chest and back, so make sure you are adding more weight. 

Stay consistent and you will see the results you want. Great work!

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

W2/D3 Chest and back

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W2/D3 Chest and back

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