Name: Playbook - Arash Rahbar - Chest & Bi
Uploaded: 2022-07-12T01:14:55.319Z
Duration: 60 min
Description: Chest & Bi

D. Cole

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

Cable crossovers

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

Barbell Flat bench

- 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

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

Preacher machine bicep curl

- 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

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Straight bar preacher curl

Chest & Bi

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

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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