Name: Playbook - Rob Riches - Back & Chest (Ep 10.3 - Conditioning)
Uploaded: 2021-06-07T18:32:11.705Z
Duration: 45 min
Description: Back & Chest (Ep 10.3 - Conditioning)

Welcome to workout #9 of the Conditioning part of my Lean Muscle Growth Program. Throughout this 2nd weeks section, you'll be performing a lot of circuits, often with a higher rep range to help improve muscular endurance and conditioning.

Keep rest times short, and select a weight that will challenge you towards the total reps shown per set, aiming to increase the weight (or add a few reps) for following sets.

Each exercise is performed once within a circuit with minimal rest between each one. Then repeat the circuit again, this time, trying to challenge yourself with a heavier weight.

You'll also see there is an abdominal circuit included at the end of the program. This can either be performed at the start or end of this program, or performed separately, usually first thing in the morning before eating when your gut is empty.

Your first set should challenge you for 12 reps, but still allow you to fully engage the back and squeezing it at the top of each rep.

Start your second set using a weight that pushes you to reach the desired number of reps. 

Perform all sets using a firm overhand grip, with knuckles pointing upwards, wrists straight, and shoulders pulled back and down. Pull the bar down towards the top of your chest as you exhale, driving the elbows down, tucking them into your sides at the bottom. Pause momentarily to reduce momentum, then control back up at a slower rate until full stretch. 

You can vary the grip with and/or the attachment type to hep work the back from a variety of different angles and positions.

Lat Pulldown - Wide Grip

Grip a Pull Up bar with an overhand grip a little wider than shoulder width, and pull yourself up by driving the elbows down as you engage and contract the muscles in the back to lift you. 

Keep your shoulders pulled back, and chest lifted up so as to ensure the emphasis is on the back, not the arms to pull yourself up. Lower yourself back down until your arms are fully stretched and you feel a stretch in your back and shoulders. Start the rep to raise yourself back up by retracting your shoulders and keeping them pulled back while you focus on the back doing all the work.

Try varying your hand placement to a wider grip on the 2nd and 3rd working set, and use dip belt, or dumbbell between your knees for added resistance if needed.

This exercise targets the latissimus dorsi muscle, the broadest muscle in your back, which promotes good postures and spinal stability.

Pull Ups

Use a D-Grip handle attachment (hands in a neutral/hammer grip, within shoulder width), and sit in an upright position with chest up and shoulders pulled back,  Pull the handle in towards your stomach as you exhale and drive your elbows back, keeping them tucked in to your sides. Pause momentarily at the end and really squeeze and engage your back muscles. 

Lower the weight back at a slower tempo, allowing for a full stretch in the arms. (Your body should remain upright, although for a greater stretch you can tilt forwards at the waist allowing the weight to pull your arms forwards all the way for a deeper stretch).

As you start to pull the weight back in again, ensure your shoulders are set down and back and your chest is lifted upwards.

Seated D-Grip Row

Lock in a smith machine or Olympic bar on a rack (ensuring it cannot roll forwards and off the hooks), position yourself under it with an overhand grip (shoulder-width apart), arms at full length with your chest directly beneath the bar, and legs stretched out in front of your, with only your heels on the floor.

Your body should form a straight line from your heels, through your hips, and up to the shoulders. (Hips should not be too raised up or sinking down). Keep your chest lifted up, with the shoulders pulled back and down.

Raise your chest up to the bar by driving your elbows down to the floor while you engage your back muscles to assist with the lift. Pause momentarily at the top of the rep and flex the back and shoulders, before slowly lowering yourself back down until arms are fully stretched.

Repeat all reps at a slow and controlled pace, ensuring no momentum or bouncing within any reps.

Inverted Smith Row

Set the bench to an incline a little higher than 45 degrees underneath a Smith Machine, so that the bar lowers to the very upper region of the chest.

Grip the bar with an overhand grip that's just within shoulder-width and lower the bar down to the upper chest (stopping just before it touches), keeping the elbows positioned in front of the body.

Pause momentarily at the bottom, then drive the bar upwards stopping just short of full lockout at the arms and flex the chest hard.

Lower the bar at a slower tempo and repeat, breaking each rep with a slight pause to eliminate momentum.

This version of the incline chest press (keeping the ankle steeper, and grip narrower), will really target the upper region of the chest (as well as some shoulders), but let you focus on a deep contraction as you squeeze at the top of every rep.

Close Grip Incline Smith Press

Set the bench to an incline no steeper than 45 degrees. Keep your shoulders pulled back, your upper and lower back making contact with the bench, and your knees at a 90-degree angle with both feet flat on the floor. 

Holding a dumbbell in each hand, (neutral grip, palms facing each other), arms straight directly over your chest, with the elbows slightly bent.

Open out the dumbbells either side of you, (keeping the arms lengthened but with the elbows still bent slightly), until you feel a deep stretch in the chest. This should be around when your elbows are inline with your back.

Pause momentarily to eliminate momentum, and the return the dumbbells back in the same arc-like motion over your chest, stopping just before the weights touch. Flex the pecs hard, then lower them back down again.

The key to this being an effective exercise is to keep the arms fixed a the same angle and make the chest do all the work.

Incline Bench Dumbbell Flys

Keep your elbows slightly bent but your arms in a fixed position as you press the cables together in front of your chest. 

Squeeze the pecs hard and then lower your arms back out in the same arc-like movement, going as far as you can to feel a deep stretch, but do not let the weights rest/make contact at the bottom of the rep. It's important you keep tension on the chest throughout the full movement.

If the machine allows for it, perform each set at a different height (high, medium, and low), adjusting the weight if needed to allow you to push yourself to achieve the desired rep range.

The chest fly or pectoral fly (abbreviated to pec fly) primarily works the pectoralis major muscles to move the arms horizontally forward. If medially (internally) rotated, it is assisted in this by the anterior (front) head of the deltoideus in transverse flexion.

High Cable Fly

Place your hands on the floor in a diamond shape directly under your chest. With your body kept straight (imagine a straight line from your heels through your legs, hips, back and shoulders),  flex the elbow to lower yourself to the floor (keeping the elbows pointing back behind you, and close to the body as you lower down).

Stop just before your chest touches the floor, the explosively push back up, stopping short of locking the arms out. (Imaging you're pushing through the floor as opposed to lifting your body back up to the sky).

If these are too challenging for you at first, perform them with your knees on the floor but still keep your hips raised up.

All reps should be performed smoothly and under control. No fast or jerky movements.

Diamond Push Ups

This Abdominal circuit will focus on the upper and lower region of the abs, as well as the obliques (the side muscles), and is ideal for beginners just starting out. 

Perform a set of the first exercise, then immediately perform one of the second and third exercise without rest. You can rest for up to 60 seconds after completing all exercises (that's one round) before starting the next round.

Remember to actively engage your abdominals during each exercise, and  focus on your breathing pattern so that you really feel your abs working and contracting on each and every rep.

Sit on top of the Swiss Ball, and walk your legs forwards until you're about 2/3rds on the ball, with your lower back making the most contact.
Ensure your feet are flat on the floor and knees bent. (Your thighs should be parallel with the floor). 

Place your hands either side of your temples (or cross them across your chest), and lean back to your upper back is on top of the ball. Keeping your upper abs engaged, crunch forwards as you exhale, raising your shoulders off the ball. Your hips shouldn't move from their position on the ball.

Pause momentarily at the top of the rep and squeeze the abs hard. Inhale as you lower back to the start position under control. There should be no bounce at the top of bottom of the rep.

This variation of the crunch focuses on the upper region of the abs, but with greater stability since you're using the Swiss Ball instead of the floor or a decline bench.

Swiss Ball Crunch

By placing your elbows on the pads and supporting your body in an upright position with your legs hanging freely below you, it's less effort than performing these with your arms overhead holding on to a chin up bar, and allows the legs to be raised up and down freely.

Engaging your abs, raise your legs up towards your chest, bending at the knee to keep them as close to your body as possible. As you raise the knees up past your waist, you should be able to flex the lower abs hard and start to curl the hips away from the back pad. (This is the whole point of this exercise - to target and engage the lower abs).

Try to pause momentarily at the top of the rep before controlling the legs back to the starting position where they are fully extended below you. 

Continue to  engage the abs and exhale on every rep.

Supported Elbow Raises

Using a lightweight pole (a broom stick is ideal, or an aerobics bar. Not an olympic bar as they are too heavy), place it across your upper back like you would if you were going to squat with it.

Sit upright at the end of a bench, with your feet flat on the floor, knees bent at 90 degrees, and torso upright with shoulders pulled back and chest lifted. 

Lightly grasping the pole with an overhand grip and your elbows next to you, engage the abs and exhale as you rotate you twist the bar to one side, rotating only your upper body with it, and keeping the hips from turning. Rotate as far as you can without using momentum, until you feel your sides (Oblique muscles) fully activated. 

Repeat the same movement to the other side, and continue rotating back and forth in a smooth and controlled manner.

The oblique muscles are involved when the upper body (trunk) rotates left and right, and it is also these that give the lower 'V' shape of the abdomen.

Seated Bar Twists

Abs Circuit - Stage 11

Back & Chest (Ep 10.3 - Conditioning)

It was very clear instructions and the video was very helpful

MilosLuffy

Donald Lozon

Back & Forearms (Ep 1.1 - Strength)

I felt like it had some repeating shoulder exercise, but overall good

Liked the Ab workout in the end 

Especially the hanging Ab- great for chest stretch

Thomas Anthony 

Richard

Shoulders & Chest (Ep 1.3 - Strength)

I enjoyed this workout I did not have access to dumbbells for my level so I swapped out the calf dumbbell lifts for the hip abduction. Did not have access to standing calf raises machine so swapped for seated calf raises machine. Over all good directions.

Sunil Deep

Adam

Quads & Calves (Ep 1.2 - Strength)

Very challenging and clear directions. The videos were helpful.

Andrés Giordano

Traps & Hamstrings (Ep 1.4 - Strength)

Matt

Biceps & Triceps (Ep 1.5 - Strength)

Francisco

Bünyamin

Cardio (Rest Day - Week 1)

Victor

Amadou Sow

Back & Forearms (Ep 2.1 Strength)

I could not get a smith machine so I opted for walking lunges instead if you run into the same problem I recommend walking lunges or in place lunges using dumbbells or weighted straight bar

Quads & Calves (Ep 2.2 - Strength)

The video was incorrect for the chest press first exercise

It was great. The workout video for the smith machine shoulder press is the wrong one though. It’s a leg press video. Other than that I love it

Ryan Baker

Shoulders & Chest (Ep 2.3 - Strength)

I felt like it did not include enough trap exercises.

Back & Chest (Ep 10.3 - Conditioning)

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