Name: Playbook - Steven Cao - DAY 18: DENSITY BUILDER: CHEST & BACK
Uploaded: 2022-12-28T22:36:26.717Z
Duration: 70 min
Description: DAY 18: DENSITY BUILDER: CHEST & BACK

For todays workout we will be aiming chest and back, I will show you my way of incorporating the two into a workout to get a maximal pump. This workout should have you feeling fuller and dense by the end of it!

For this segment we will be warming up you can do regular or assisted pull ups.
Total sets 5
Aim for 8-12 reps for each set.
- put thumbs over the handle when your performing the pull up to engage lats better
- Hold the bar with your palms facing outwards
- Pull up engaging your back 
- Go up until your chin goes past the bar

Pull ups

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Exercise Instructions
LAT PULL DOWNS ( use shoulder width grip) 
For this exercise I want you to focus on the squeeze.
Start by performing 2 warm up sets. 
10-15 reps per warm up set.

Once warmed up do follow this sequence.
Set 1 :10-15 controlled reps. 
Increase weight for 2nd set 
Set 2: 10-12 controlled reps. 
Increase weight for 3rd 
Set 3: 8-10 controlled reps.
reps. 
Increase weight for 4th set 
Set 4: 6-8 controlled reps then drop set to a lighter weight and then do 8-10 reps.

Total of 4 working sets

Rest periods 60-90 seconds.
STRETCH IN BETWEEN SETS! VERY IMPORTANT.
FIND A FLAT SURFACE AND PUSH TOWARDS IT AND LEAN FORWARD TO STRETCH LATS AND BREATHE OUT AND TRY TO REALLY CONNECT WITH THE MUSCLE TISSUE.

Lat pulldown

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up


Exercise Instructions
For the first 3 sets (warm up) I want you to aim for 4-6 reps warming up to see where you strength is for the working sets. You shouldn't be going to failure at all with this so use a weight that you think is suitable for these sets. Try to think of this as drilling the exercise to prime body for top sets.

4 Total Working sets using this sequence:
For this exercise I want you to really build up in weight and try to nail the form down. 
Set 1: 1st working set 8-10 repetitions.
Set 2: increase weight, 6-10 repetitions. 
Set 3- increase weight 4-8 repetitions. 
Set 4- keep weight the same, 4-8 repetitions.

Total reps per set 14 reps.

Incline dumbbell chest press

Exercise Instructions
3 PREPARATION SETS OF 6-8 REPS ( working to prime body for the exercise so nothing will be to failure)

👆🏽40-60 seconds min rest period in between sets.


3 WORKING SETS
For this exercise, I want you to go for rep ranges of 8-12 aim for 3 total working sets.
👆🏽60-90 seconds min rest period in between sets.

Aim to use heaviest load for the working sets and use a weight that will challenge you for 8-12 reps.

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Warm up: 
Start with two warm up sets aiming for 12-15 reps.

Exercise Instructions
Sequence 1:
For this exercise I want you to focus on bringing biceps to chest - we will do 10-12 consecutive reps with 40 second in between sets. Aiming for 4 total sets.

Chest fly machine

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Exercise Instructions
For this exercise I want you to focus on constant
tension I want you to do 10 to 12 reps each side then rest for 20-30 seconds Then finish with 6-10 reps.
Total of 16-22 reps each side.
Do a total of 3 sets with this sequence.

Plate loaded machine single arm row

- Using and underhand grip pull handles towards your hips    
- Pull your hands apart at full contraction focusing on your lower lats

Exercise Instructions
For this exercise I want you to do 10-15 reps, then rest/pause for 10-15 seconds, then immediately resume the set and finish with  10-15 reps.
Total of 20-30 reps per set.
Use a challenging weight / adjust weight accordingly per set.
3 total working sets with this sequence.

Underhand seated row

DAY 18: DENSITY BUILDER: CHEST & BACK

Milo H

Ryan Aurelio Putra

START HERE: HYPERTROPHY SHREDDER INTRODUCTION

Definitely one of the hardest leg workout I’ve ever done..✅

Ruddy

1/21 done!! Badass workout - will finish 21 days strong🔥🔥

Matt

Lynne

DAY 1 : HAMSTRING FOCUSED LEG DAY + ABs+LISS CARDIO.

I want to be able to lift my wife up with this workout. I’m pretty sure I will one day.

Jacob

Legs are still sore AF from yesterday but pec and bicep pump was legit! Thanks coach

Weldon

DAY 2 : UPPER CHEST + BICEPS | SPEED METABOLISM CARDIO

DAY 3 ACTIVE REST DAY / FAT-LOSS/ SPEED METABOLISM UP

PJ Buff Noodle Sr.

DAY 4 : BACK / REAR DELTS / ABs

Alex

Fire ass pump! Looks like u went hard so we did and the pump is wild crazy thank you

DAY 18: DENSITY BUILDER: CHEST & BACK

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