Name: Playbook - Nicole McCahan - W3/D3 Biceps, Triceps & Chest
Uploaded: 2023-02-17T01:59:39.194Z
Duration: 45 min
Description: W3/D3 Biceps, Triceps & Chest

Week 3 | Day 3
Biceps, Triceps & Chest

1. Alternating Bicep Curls
3 sets X 10 reps (each arm)

2. Incline Chest Press
3 sets X 10 reps

3. Skull Crushers
3 sets X 10 reps

4. Hammer Curls
3 sets X 10 reps

5. Chest Flies
3 sets X 10 reps

BONUS Ab burn out (optional)
1. Dumbbell Twists
Till failure

2. High Plank
Till failure

- Begin with a dumbbell in both hands
- Curl one dumbbell towards your shoulders 
- Slowly lower down until arm is extended
- Repeat on the other side

1 curl on each arm equals 1 rep
10 reps X 3 sets

Alternating Bicep Curls

- 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

Incline Chest Press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Skull Crushers

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Hammer Curls

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Keep a slight bend in the elbows at all times.

Chest Flies

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

To modify this exercise keep the feet on the floor and or use no weight.

Dumbbell Twists

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High Plank

W3/D3 Biceps, Triceps & Chest

My first workout with you- very good and quick- perfect for at home!

W3/D3 Biceps, Triceps & Chest

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