Name: Playbook - Arash Rahbar - Chest & Biceps
Uploaded: 2022-06-22T00:50:58.084Z
Duration: 45 min
Description: Chest & Biceps

Workout felt great! Arms and chest are burning!

Patrick

- Get a good stretch at the top and cross arms over flexing your chest
- Alternate which hand is on top

Cable crossovers

Maintain control throughout the movement!! Don't bounce!

Barbell Flat bench

- Lower with a controlled movement 
- Press up engaging your chest

Decline db press

Do as many diamond push ups as you can after each set of cable flues

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a hood stretch. Don't rush it!

Decline cable fly

Form a diamond with your hands in line with your chest.
Keep your core tight and body straight

Diamond Push-ups

Cable flies & Diamond push-ups

- 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

- Lower slowly and use full range of motion

1 arm bicep spider curl

- Sit low on the seat so your armpits are tight on the pad 
- Focus on only using your biceps

Preacher machine bicep curl

Chest & Biceps

Kwabena

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

Active rest day

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

Chest & Biceps

Community

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