Name: Playbook - Bambi fitness fitness - W1/D4 chest & arms
Uploaded: 2024-01-06T00:22:05.632Z
Duration: 60 min
Description: W1/D4 chest & arms

Are you ready for a crazy chest & arms pump 

W1/D4 chest & arms     !
In today session  we would be targeting our shoulders and arms  !

Use warm up guide before you start to work out to activate muscles! (Upper body resistance)

If you have any questions feel free to contact me through Direct message on instagram

Superset time when you have completed one workout move onto the 2nd workout with no rest

Grab onto the pull up bar with your hands outside of shoulder width.

Pull yourself up so that your chin is level with the bar.

Hold yourself in this position for the desired amount of time and then let yourself down

Isometric pull up hold

Get down into a standard push-up position. Hands about shoulder-width apart.

Lower yourself down at the elbows until your chest nearly touches the ground. Hold for time 

After time , push up from the isometric hold. This completes one set

Isometric push up hold

A1 pull up

When you have completed the 1st workout move onto the 2nd workout with no rest

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Use a light weight !!

Dumbbell spider curls

Chest superset

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Decline cable fly

- Support your chest against an incline bench
- Curl the cable  up toward your shoulders keeping your elbows pointed toward the floor
- Lower the cable into a deep stretch in your biceps

Cable spider curls

When finish the 1st work out go straight into the 2nd workout with minimum rest

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly
Super set with tricep extension

Rope cable curl

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Arm superset 2

3km  jog on the treadmill as fast as you can

W1/D4 chest & arms

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