Name: Playbook - Pierre Vuala - BB:W1: Chest & Back
Uploaded: 2022-07-07T12:31:43.305Z
Duration: 45 min
Description: BB:W1: Chest & Back

Pull ups

Push-ups

Pull up/ push up

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Keep your head aligned with your spine 
- Angle forward with the weight and pull into your belly button

Barbell Row

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

BB:W1: Chest & Back

BB:W1: Active Rest

BB:W1: Full body

Julien

Hey,  question: can i cut down in two the 15rep excercices? I want to put heavy weights but cannot do 15rep most of the times (knowing that i am trying to gain weight)

Alec

BB:W1: Legs & Abs

Great workout little different than the four sets of 12 I’ve been doing.

Shanw

BB:W1: Shoulders & Arms

BB:W2: Abs & Conditioning

I was a little confused about the bench press. Was that truly in times? And not reps?

BB:W1: Chest & Back

More workouts from Pierre Vuala