Name: Playbook - Myles Harris - W1/D4 CHEST + BICEPS
Uploaded: 2023-05-02T23:57:44.497Z
Duration: 75 min
Description: W1/D4 CHEST + BICEPS

Day 4 is here and we’re slowly closing everything off. But that doesn’t mean we go any less harder then what we’ve been doing! Today we got chest and biceps and this time we will be starting off with biceps to help balance them out from the last couple days where we started with back instead on Tuesday. Get ready for a crazy pump though and let’s give it our all!

Set the seat so that way your armpits are dug into the machine. With your EZ bar and a supinated grip, go downwards slowly then back up.

EZ-BAR PREACHER CURLS

Sit down in the machine and with a supinated grip curl upwards.

MACHINE CURLS

Set the cable at the lowest point and attach the straight bar attachment. With a pronated grip, curl upwards then back down slowly.

OVERHAND CABLE CURLS

Set your cables with a D-handle at a height around head level. Grab them then take a step out in front of you or two and press outwards fully contracting the chest then back slowly.

CABLE FLYES

Set the bench at a 30 degree incline and grab your pair of dumbbells and lay flat. Have your elbows angled in at a 30-45 degree angle then press upwards contracting the chest and back down slowly.

INCLINE DUMBBELL BENCH PRESS

Get into the machine and set your pace at anywhere from 1-3mph and walk for 15-30 min.

W1/D4 CHEST + BICEPS

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