Name: Playbook - Saul Cervantes - Chest/Shoulders/Biceps
Uploaded: 2024-01-29T16:50:00.749Z
Duration: 60 min
Description: Chest/Shoulders/Biceps

This upper body workout will give your chest and shoulders a 3D look because we’re hitting those muscle groups from all angles. Prepare for maximum strength and growth with this upper body routine 💪

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

Incline Barbell Chest Press - Do two warm up sets with lighter weight for 8 reps. Then choose a weight that allows you to complete 4 sets of 8-10 reps.

Incline Dumbbell Bicep Curl - Do one warm up set with a lighter weight for 12 reps. Then do 4 sets of 10-15 reps.

- 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 an incline position, approximately 60-45 degrees.
- Curl dumbbells up towards your shoulders.
- Keep elbows pointed to the floor
- Slowly lower the dumbbells to the starting position.

Dumbbell Incline Bicep Curls

Chest & Biceps

Smith Machine Chest Press

- Adjust the seat so that the handles are shoulder height.
- Make sure that your feet are flat on the ground, and your chest is resting on the back rest of the seat.
- Take an overhand grip, spread the levers apart, and squeeze the back muscles.
- Slowly return to the starting position and repeat.

Seated Rear Shoulder Fly

Chest & Shoulders

- 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

- Grab a pair of dumbbells and hold them next to your sides, with a neutral grip.
- Position your feet hip width apart.
- Slowly curl the dumbbells up towards the shoulders, and squeeze the biceps at the top of the movement.
- Pause at the top for a brief second, and then slowly lower the dumbbells back to the starting position.

Standing Dumbbell Hammer Curl

- Begin exercise with dumbbells to your sides
- Lift the dumbbells at an angle leading with the elbows 
- Slowly lower the weight down to the start position 
- Avoid using momentum to lift the weight

Standing Dumbbell Lateral Raise

- Stand facing a high-pulley cable machine
- Take pronated grip with palms facing the floor
- Step back far enough so that there’s tension throughout the exercise 
- Pull the rope towards the face, abduction the elbows 
- Hold the end position for a second and slowly return to the start position 
- Avoid shrugging the shoulders throughout

Chest/Shoulders/Biceps

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