Name: Playbook - Ashley Ta - Chest, back, biceps & triceps
Uploaded: 2024-04-30T12:56:35.354Z
Duration: 40 min
Description: Chest, back, biceps & triceps

1. Lie down on your back on the floor or a mat, with your knees bent and feet flat on the ground.
2. Hold a dumbbell in each hand with your palms facing towards your feet.
3. Position the dumbbells at shoulder level, with your upper arms resting on the floor.
4. Engage your core and press the dumbbells upwards, extending your arms fully. Make sure to keep your wrists aligned with your elbows.
5. Pause for a moment at the top, squeezing your chest muscles.
6. Lower the dumbbells back down slowly and controlled, until your upper arms lightly touch the floor.

Dumbbell floor press

1. Stand with your feet shoulder-width apart and slightly bend your knees.
2. Hold a barbell with an underhand grip (palms facing up), hands slightly wider than shoulder-width apart.
3. Bend forward at your hips, keeping your back straight and your core engaged. Your torso should be parallel to the floor.
4. Bring the barbell towards your body by retracting your shoulder blades and pulling your elbows back. Your upper arms should be close to your sides throughout the movement.
5. As you pull the barbell towards your lower chest, focus on squeezing your back muscles and keeping your elbows pointed upward.
6. Pause for a moment at the top of the movement, then slowly lower the barbell back down to the starting position, maintaining control.

Ensure that you maintain proper form throughout the exercise by keeping your back straight and avoiding any excessive swinging or jerking movements.

Reverse grip barbell row

1. Start by lying flat on a bench with your feet planted firmly on the ground.
2. Hold a dumbbell in each hand, palms facing each other, and extend your arms straight up over your chest. This is your starting position.
3. Lower the dumbbells slowly towards your forehead by bending your elbows. Keep your upper arms stationary throughout the movement.
4. As you lower the dumbbells, focus on keeping your elbows pointed towards the ceiling and your wrists stable.
5. Once the dumbbells are near or just above your forehead, pause for a moment.
6. Engage your triceps and extend your arms back to the starting position by straightening your elbows.

tricep extension (flat)

1. Start by sitting on a bench with your feet flat on the ground, knees at a 90-degree angle, and your back straight.
2. Hold a dumbbell in each hand, palms facing forward, and let your arms hang by your sides. This is your starting position.
3. Keeping your upper arms stationary, slowly curl the dumbbells up towards your shoulders while exhaling. Focus on contracting your biceps throughout the movement.
4. Continue to curl the dumbbells up until your forearms are nearly vertical and the dumbbells are close to your shoulders.
5. Hold the contracted position for a brief moment, squeezing your biceps.
6. Slowly lower the dumbbells back down to the starting position while inhaling.

Seated bicep curls

1. Start by standing with your feet shoulder-width apart and hold a dumbbell with both hands. Your palms should be facing upward, and your hands should be close together, gripping the dumbbell.
2. Raise the dumbbell overhead, fully extending your arms. This is your starting position.
3. Keeping your upper arms close to your head and your elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows. Your forearms should be parallel to the ground.
4. Pause for a moment at the bottom of the movement, feeling the stretch in your triceps.
5. Extend your arms back up to the starting position by straightening your elbows, lifting the dumbbell overhead.

Standing overhead tricep extension

1. Start by standing with your feet shoulder-width apart and hold a dumbbell in each hand. Your palms should be facing your body, and your hands should be positioned by your sides. This is your starting position.
2. Keeping your upper arms close to your body and your elbows stationary, slowly lift one dumbbell by flexing your elbow. Keep your palms facing your body throughout the movement. Continue to raise the dumbbell until your forearm is vertical and your bicep is fully contracted.
3. Pause for a moment at the top of the movement, squeezing your bicep.
4. Lower the dumbbell back down to the starting position in a controlled manner.
5. Repeat the movement with the opposite arm, lifting the other dumbbell while keeping the same form.

Alternating hammer curls

1. Start by placing two dumbbells on the floor in front of you and assume a high plank position. Position your hands directly under your shoulders, with your arms extended and your body forming a straight line from head to heels.
2. Grab one dumbbell with your right hand, keeping your palm facing inward. Your feet should be slightly wider than hip-width apart to provide a stable base.
3. Engage your core and glutes to maintain a stable and straight body position.
4. Keeping your elbow close to your body, pull the dumbbell up towards your chest by retracting your shoulder blade. Focus on using your back muscles to perform the movement.
5. Pause for a moment at the top of the movement, squeezing your back muscles.
6. Slowly lower the dumbbell back down to the starting position in a controlled manner.
7. Repeat the movement with the opposite arm, grabbing the other dumbbell and performing the row with your left hand.
8. Continue alternating the rowing movement between the right and left arms 

During the exercise, it's important to maintain proper form. Keep your body in a straight line and avoid sagging or raising your hips. Engage your core throughout the movement to support your spine. Avoid rotating your torso or using momentum to lift the dumbbell. Focus on using your back muscles to perform the rowing motion.

Chest, back, biceps & triceps

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