Name: Playbook - Best Fitness - W4/D1: Men’s Beach Blast (Chest/Biceps)
Uploaded: 2021-01-18T11:46:49.008Z
Duration: 45 min
Description: W4/D1: Men’s Beach Blast (Chest/Biceps)

Today’s workout is focused on the chest and biceps. We will be doing compound sets, which means hitting the same muscle back to back. I would urge you to use light weight the first time through an exercise, these are very fatiguing on the target muscle group. Enjoy the pump and push through the pain!

There will be no rest between exercises. Lower the weights on the second set if necessary. If it’s not necessary you did not go hard enough on the first exercise.  You can rest after both exercises are completed.

To perform a close grip dumbbell press, squeeze the dumbbells together for the entire movement. Pretend your crushing something between them. Keep the elbows in close and try to bring it down right around the nipple.

Incline Close Grip Press

Make sure to keep your shoulder blades together and your elbows pulled in.

Incline Press

Chest Compound Set 1

There will be no rest between sets. Go back to back and rest at after both exercises are completed. You will most likely need to drop the weight on the second exercise. There is no shame in it.

Make sure to leave an arch in your back. Bridge from your hips into you shoulder blades. Keep the shoulder blades tight together and you elbows in.

Flat Press

Same rules as the bench press. Try to keep a slight bend in the elbows through the movement. Do not bring the dumbbells together.

Chest Fly

Chest Compound Set 2

Use a staggered stance. Again, keep a slight bend in the elbows. Squeeze the fists together at the bottom of the movement. Make sure to keep tension in the abs by pulling in the belly button.

Cable Fly

Same set up as the cable fly. Keep the hands palm facing down throughout the movement. Squeeze the fists together at the end of the press. Make sure to lean forward throughout the movement as well, to avoid hyper flexion in the lower back.

Cable Press

Chest Compound Set 3

Put the bench at a 45 degree angle. Keep the shoulder blades against the bench and keep your chest open. Try to keep the elbows back throughout the movement.

Incline Bicep Curls

Keep your chest down on the bench. Avoid swinging, the temptation is great on this one. Curl the weights up towards your forehead then slowly lower them down towards the floor.

Spider Curls

Bicep Compound Set 1

Make sure to keep your elbows and shoulders down. Squeeze the elbow into the pad throughout the movement. Flinging your shoulder into it will not build your biceps.

Preacher Curls

Keep your elbows back and shoulders down. Focus on the bottom half of the curl. You don’t need to bring the weight up much past 90 degrees to focus on the brachialis.

W4/D1: Men’s Beach Blast (Chest/Biceps)

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