Bulk Day 5 Chest and Back
Channel: WhereU8tbro
Date: 2020-06-24

Incline Press
4x 12-15
For this movement to work, you are going to need to bring your seat up so that it is inclined. Your core will need to be engaged for safety reasons, and when you have the barbell in your hand make sure you have your hands shoulder width apart. At the top of the movement, try to squeeze your elbows together, and this will cause you to put more stress on the muscle. Also, try to keep your back flat on the bench. Keep your mind on the chest, pumping the weight out. Last tip, try to imagine you yourself bringing your hand together. This will help with activating the chest muscle. 

Chest dips
3x 12-15
In order to perform the movement correctly you must. Grab the parallel bars and jump up, straight in your arms. Lower your body by bending your arms while leaning forward. Remember to target the chest it needs to be out front of your shoulders. Dip down until your shoulders are below your elbows. Lift your body up by straightening your arms. Lock your elbows at the top. As always keep your core tight. 

Incline Dumbbell Flys
3x 12-15
Place the bench in a 30° incline. Lie with your head and shoulders supported by the bench and your feet flat on the floor. Hold the dumbbells directly above your chest, palms facing each other, then lower the weights in an arc out to the sides as far as is comfortable. Use your pectoral muscles to reverse the movement back to the start. Keeping in mind to contract your abs. 

Single Arm Dumbbell Row 
3x 12-15
I like this movement because you are free to work out both arms separately to maximize your gains for each arm. To start this off, bend over at 90° and keep your core tight for back support and feet shoulder-width apart. Arms need to be against your body, and you have to bring dumbbell towards the ceiling while contracting your back muscle.


Flat Dumbbell Press
3x 12-15 reps
For this movement to work, you are going to need to keep your bench flat. Your core will need to be engaged for safety reasons, and when you have the dumbbell up, try to control both it going up and down. At the top of the movement, try to squeeze your elbows together, and this will cause you to put more stress on the muscle. Also, try to keep your back flat on the bench. Keep your mind on the chest, pumping the weight out. This movement is no different than the incline press except your bench is flat. 

Lat Pulldown
3x 12-15
For this, to work, you need to place your band up high with a door anchor or follow me on the video. Lean forward so that your body is in the same direction as the band. Flex your core to keep your back safe, and your feet should be shoulder-width apart. Flex your lats and keep a steady pace. 

Seated Cable Row
3x 12-15
This movement targets the lower back.  In order to crush this movement, you have first to have a slight arch to your back. You then would need to keep your elbows close to your body through the whole movement. Bring the weight to your bellybutton and slowly bring it back to the starting position. Try to keep your mind on getting a nice pump in your back because, again, we are trying to build that mind to muscle connection. 


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Athlean-X Chest Dips
https://youtu.be/vi1-BOcj3cQ

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