Name: Playbook - Calvin Negron - W1/D1 chest and Biceps
Uploaded: 2022-12-09T22:54:48.210Z
Duration: 45 min
Description: W1/D1 chest and Biceps

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

Single Arm Cable Curl

W1/D1 chest and Biceps

W1/D2 Back

W1/ D3 Shoulders and Core

W1/D4 Legs

W1/ D5 Arms & Core

W2/ D1 Chest & Core

W2/D2 Back

W2/D3 Shoulders & Core

W2/D4 Legs

W2/D5 Arms & Core

W3/D1 Chest & Core

W3/D2 Back

W3/D3 Shoulders & Core

W3/D4 Legs

W3/D5 Arms & Core

W4/D1 Chest & Core

W4/D2 Back

W4/D3 Shoulders & Core

W4/D4 Legs

W4/D5 Arms & Core

W1/D1 chest and Biceps

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