Name: Playbook - Arash Rahbar - Chest & Bi
Uploaded: 2022-06-27T13:57:04.609Z
Duration: 70 min
Description: Chest & Bi

You really pushing  me to my limit. Didn’t even know I could go harder

Kwabena

- Bend over close to 90 degrees and preform a fly
- Engage your chest as you hand come forward

Bent over chest cable flies

- Press the handles forward
- Focus on squeezing your chest as you press forward

Flat hammer strength press

- Keep your back flat on the bench and shoulders back. 
- Press up and together

Incline dumbbell press

- Keep bend in elbow constant throughout the full ROM. 
- Achieve a good stretch at the bottom. 
- Reach failure on the last 2 sets

Incline dumbbell flies

Sink into the pad as much as possible. Get a good stretch in your biceps and curl all the way up

Spider preacher bench curls

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Bicep Alternating dumbbell curls

- Squeeze bicep at the top
- Don’t use your shoulder or momentum to bring the Db up

1 arm preacher curls

Chest & Bi

Rest Day

Setareh

My legs are burning dude but I love it keep up the good training vids!!!

Justine

Legs 👊🏼👊🏼

Syed

DM-X

Shoulders & tris

خیلی برنامه زیباه ممنون

Massi

Back & Rear Delts

Andrew

Legs🔥👊🏼

Shoulders

John

Back & Rear delts

That was wonderful, my arms and chest are on fire 🔥💪
عالی😉

Shahab

Brandon

Chest & Biceps

Active rest day

Had lift light weight as there are so many reps , can’t walk anymore 🥹

Chest & Bi

Community

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