Name: Playbook - Ashley Palmer Fitness - Biceps + Chest + Treadmill run
Uploaded: 2024-01-05T21:11:45.467Z
Duration: 60 min
Description: Biceps + Chest + Treadmill run

Welcome to today's arm workout where you won't be able to lift your kid, your dog, your purse or really anything after you are done. I hope you love it as much as I did!

- Supinate your hands by turning your palms facing up
- Tuck elbows into sides with hands out wide
- Curl weights up to shoulders then back down
- Make sure to keep the knees slightly bent for stability, torso tall with chest out and core engaged

Wide to Narrow Curls

- Lie supine on bench or floor
- Bring arms down so weights are by armpits holding the weights in a neutral position
- Press up bringing weight together then back down to start position
- Keep low back pressed into the bench/floor helping to engage your core

DB Chest Press

- Start standing in a neutral position with torso tall, chest out, core engaged and knees slightly bent
- Turn palms up to supination
- Curl weights up to shoulders and once at the top of the move rotate the hands so the palms are now down or in pronation and slowly bring weights back down

Zottman's Curl

- Lie supine on bench or floor
- Bring arms out at 90deg angle with the DB's level at your chest
- Press up bringing weight together then back down to start position
- Keep low back pressed into the bench/floor helping to engage your core

DB Wide Chest Press

- Stand in a neutral position
- Do a regular curl with palms facing up in supination
- Bring the weights up to the shoulders then turn to elbows out rotating the hands to face out and do a wide over head press

Curl to Press

- Holding one DB or weight press in a forward position. As you press forward your core should tighten or engage.
- Keep a slight bend in the knees for stabilization

Front Press

Biceps + Chest Circuit

Here's the breakdown

Warm up walk 5 min then time will start

Pick a running pace and a walking pace because you will be going back and forth (example: 6.0 run/3.0 walk)

After your 5min warm up walk go to running pace

1. Run 30s/Walk 30s- repeat 3x
2. Run 45s/Walk 45s- repeat 3x
3. Run 60s/Walk 30s- repeat 3x
4. Run 90s/ Walk 60s- repeat 1x
5. Run 60s/ Walk 30s- repeat 1x
6. Run 45s/ Walk 45s- repeat 1x
7. Run 30s/ Walk 30s- repeat 1x

Cool Down with a 3-5min walk

Treadmill Interval Run (20min)

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