Name: Playbook - Arash Rahbar - Chest & Biceps
Uploaded: 2022-01-29T15:13:13.327Z
Duration: 90 min
Description: Chest & Biceps

Nima

It was me I couldn’t find the connection with today . Bad day at the office as they say 😩

Seany

Perry

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

Incline dumbbell press

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

Flat hammer strength press

Weighted dips

- 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

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your packs. 
- Lower slowly

Incline cable fly

Dumbbell flyes & cable flyes

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

2 arm bicep dumbbell curl 3-0-1-1

- 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

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

1 arm Bicep curl / supported

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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