Name: Playbook - Arash Rahbar - Chest & Biceps
Uploaded: 2022-05-27T12:54:22.937Z
Duration: 60 min
Description: Chest & Biceps

-Keep your back flat against the pad
-Angles your elbows down slightly 
-control the negative and squeeze at the top!

Plate loaded flat chest press

Lower the bar slowly to your upper chest and press up with 1 fluid motion. Maintain control throughout the movement. Do not bounce!

Incline bench press

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

- Standing straight up perform a fly keeping the bend in your elbows constant

- Hold the rope with your palms facing each other
- As you curl the rope engage your biceps
- Return to the initial position

- Keep your core tight and place focus on your biceps
- No swinging!!

- Lower slowly and use full range of motion

- Keep your elbows close to your body
- Curl the bar up
- Engage your biceps as you go up
- Return to the initial position with a controlled movement

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 🥹