Name: Playbook - Saul Cervantes - Chest & Biceps
Uploaded: 2024-01-12T21:56:38.562Z
Duration: 60 min
Description: Chest & Biceps

Have you ever wondered what kind of workouts superheroes do to get those chiseled upper bodies? Well, here's a chest and biceps workout that'll make you feel like you're part of the Avengers!
 We're pairing chest and biceps together for a double whammy. This combo will give your muscles an electrifying pump and gradually transform you into a superhero. 
The best part? By alternating between chest and biceps, each muscle group gets a little rest between sets, meaning you can really go all out and maximize those gains!

Incline Press - Perform 1-2 warm up sets with lighter weight for 6-8 reps. 

Incline Bicep Curl - Perform 1 warm up set with a lighter weight for 10 reps.

Perform both exercises back to back with minimum rest between each exercise.

- Hold the bar with your hands just outside of shoulder width.
- Pull the shoulder blades downward by lifting the chest up. This will create an arch in your lower back.
- Inhale and slowly lower the barbell to the upper chest. 
- Press the bar back up by pressing yourself into the bench.
- Avoid bouncing the bar off the chest and keep the feet flat on the floor.

Incline Barbell Chest Press

- Adjust the bench to a high incline.
- Curl dumbbells up towards your shoulders.
- Keep elbows pointed to the floor
- Lower slowly back to starting position.

Dumbbell incline bicep curls

Chest & Biceps Circuit 1

Dumbbell Chest Press - Perform 1 warm up set for 6-8 reps.

Dumbbell Hammer Curl - Use a weight that’s challenging for 8-15 reps.

Perform both exercises back to back with minimum rest between each exercise.

- Begin by lying with your back on the bench and firmly position your feet just behind the knees
- Bring the dumbbells directly over the shoulders with your palms facing each other
-  Lower the dumbbells downward until they are outside the chest
- Drive the dumbbells upward toward the shoulders until the arms are locked out
- Make sure that the hips stay on the bench and your feet stay grounded throughout the movement

Dual Dumbbell Chest Press

- Hold the dumbbells with a neutral grip, meaning the palms should be facing your body
- Stand tall with your chest up and the shoulders down
- Slowly curl the dumbbells up, squeezing the biceps at the top of the movement
- Control the dumbbells on the way down and repeat for the desired reps

Standing Dumbbell Hammer Curl

Chest & Biceps Circuit 2

Incline Chest Fly - adjust the bench to a 45 degree angle. Don’t go too heavy on this exercise.

Dumbbell bicep curl - slow the movement down, and avoid using momentum to lift the weight. 

Perform each exercise back to back with minimum rest between each exercise.

- Set the bench at a 45 degree angle 
- Begin by holding the handles with palms facing each other (Neutral Grip)
- Slowly abduct the arms with a soft bend on the elbows 
- Continue lowering the handles until they’re in line with the upper chest
- Raise the handles upward in wide arcs as if you were hugging a barrel 
- Squeeze the upper chest at the top and repeat

Incline Cable Chest Fly

- Stand tall with feet hip width apart, holding a dumbbell on each side.
- Curl the dumbbells up towards the shoulders, keeping the elbows tight to your sides.
- Control the weight on the way down and repeat.

Chest & Biceps

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