Name: Playbook - Arash Rahbar - Chest & Bis
Uploaded: 2022-03-10T02:02:49.664Z
Duration: 60 min
Description: Chest & Bis

Pump feels great! Really happy with the progress I have been making. Thanks again for taking the time to put this together!

Patrick

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

Incline dumbbell press

- Keep a bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom.

- Press with one arm at a time while holding opposite arm fully extended
- Complete # of reps given and switch sides

- Get a good stretch and cross your arms over at contraction alternating which arm is in front

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

- Curl 1 arm at a time while supporting yourself against a stable object
- Keep your core tight!

- These are tough! Maintain stability and don't swing arms forward
- Curl up as high as you can achieving maximum contraction

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

خیلی برنامه زیباه ممنون

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

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