Name: Playbook - Jake Schultz - 09/21/2022 Chest & Biceps
Uploaded: 2023-12-11T15:29:51.749Z
Duration: 75 min
Description: 09/21/2022 Chest & Biceps

Awesome day at the YMCA!! You can get a great workout anywhere!! Thanks Coach!

Steve 

Chest and Bicep day is an excellent combination! Super Sets are explosive!
Thanks Coach

Awesome start to the week!! Flat, 30 degree and 45 degree bench was a burn. Super set biceps and it’s a cardio workout! 
Thanks Coach

Chest and Bicep is a great combination! I am seeing the growth in strength in working to failure! Thanks Coach!

Super sets are the Best!! Really gets you to engage the muscles intended! Awesome Monday!
Thanks Coach!

- 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

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press 45 degrees

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

EZ-bar spider curls

Chest & Biceps Superset

Dumbbell incline bench press 30 degrees

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

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

Decline cable chest fly (high to low)

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the stretch position

Cable standing flat chest fly’s

'- Keep your core tight and avoid swinging
- Supinate (twist your wrist inward) at the top of the movement
-Reps are per arm

09/21/2022 Chest & Biceps

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