Name: Playbook - King Jackson - Chest/Bicep Day
Uploaded: 2022-08-18T18:33:06.131Z
Duration: 45 min
Description: Chest/Bicep Day

Perry

Jason

Chris B

francisco Rodriguez

Brandon

So I just did 15’s instead of the sets that were 12’s great burn an I incorporated some movement rotations with Indian clubs between sets for my rotator cups but great work out I’m seeing results an I haven’t even started a cycle yet 😂

- Press the handles forward
- Focus on squeezing your chest as you press forward

Flat hammer strength 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

Incline Dumbbell Crusher

- Lying supine on a decline bench
- 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

Barbell decline bench press

- 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 chest fly’s

- Begin in a push up position with hands wide
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up

Wide push-ups

Chest Superset

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

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

Straight bar cable bicep curls

- 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

Bicep Superset

Chest/Bicep Day

At gym progress for months but this one I gotta be honest was tough doe, sick.

Sava

Aash

Alonzo

Chest Day

Stephan

Lance

Man come on!!!!! I’m be Mr. Olympic by in of summer

Nylaah

The rest cycle definitely beat the shit out of me. The pump is crazy right now, look forward to the rest of the workouts.

💪🏾💪🏾💪🏾🚧🚧🚧🔥🔥🔥

Chest/Bicep Day

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