Name: Playbook - Nicole McCahan - Chest & Biceps
Uploaded: 2023-02-20T14:51:30.711Z
Duration: 30 min
Description: Chest & Biceps

Chest & Biceps

1. Concentration Curls
8-10 reps x 3 sets

2. Chest Press
10-12 reps x 3 sets

3. Hammer Curls
10 reps x 3 sets

4. Push Ups
10 reps x 3 sets

- Place the back of your arm on the bench (adjust the bench almost all the way up)
- Arm starts extended holding the dumbbell
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

8-10 reps (each arm) x 3 sets

Concentration Curls

- Lying on the bench with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

10-12 reps x 3 sets

Chest Press (dumbbells)

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

Hammer Curls

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

*Drop to your knees to modify this exercise.
Get as many as you can from the regular position and then drop to your knees to finish if needed.