Name: Playbook - Joseph Bonini - Chest | Arms | Incline Walk
Uploaded: 2023-06-15T20:04:48.233Z
Duration: 60 min
Description: Chest | Arms | Incline Walk

This is a chest and arm strength focused workout. We’ll start with DB bench as the main compound then move into accessories.

- 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

Complete exercises consecutively, then rest. Complete 4 rounds.

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Arm Blaster Superset

Complete exercises consecutively, then rest.

- 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 starting position

Cable chest flies

- 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

Hanging leg raises

Cable Flys | Leg Raise

- Keep your back flat on the bench 
- Lower bar to your mid chest
- Press bar to starting position

NOTE
* Tempo reps; 3 seconds on way down, 2
Sec pause at bottom for each rep

Flat bench (smith machine)

Complete exercises consecutively, then rest. Complete 3 rounds.

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

Dumbbell bicep curls

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position
* work both sides

Chest | Arms | Incline Walk

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