Name: Playbook - amd komsa - Day 1 - Chest + bicep and core
Uploaded: 2022-02-06T13:13:08.534Z
Duration: 75 min
Description: Day 1 - Chest + bicep and core

Brittany Lynell

✖️Dumbbell flat bench press
4 x 10
✖️Incline bench press (barbell)
4 x 12
✖️Decline cable fly
3 x 10
✖️Incline cable fly
4 x 10
✖️Seated cable concentration curl on knee
4 x 12
✖️Barbell wide grip bicep curls
4 x 10
✖️Dumbbell bicep curls
4 x 10
✖️Hanging leg raises
5 x 15

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat 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)

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

Decline cable fly

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Incline cable fly

- Start with your arm fully extended
- As you curl the cable in squeeze your bicep
- Return to full extension with a slow and controlled movement

Seated cable concentration curl on knee

- Grip the bar with a wide grip
- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

Barbell wide grip bicep curls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Day 1 - Chest + bicep and core

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