Name: Playbook - Nicole McCahan - W4/D4 Biceps, Triceps & Chest
Uploaded: 2023-02-17T01:59:57.140Z
Duration: 45 min
Description: W4/D4 Biceps, Triceps & Chest

Week 4 | Day 4
Biceps, Triceps & Chest

1. Concentration Curls
3 sets X 8-10 reps (each side)

2. Incline Chest Press
3 sets X 10 reps

3. Tricep Push Ups
3 sets X 8-10 reps

4. Alternating Hammer Curls
3 sets X 10 reps (each side)

5. Rotating Chest Press
3 sets X 10 reps

- Place the back of your arm on the incline bench 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 8-10 reps on one arm before switching

8-10 reps each arm X 3 sets.

Concentration Curls

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline Chest Press

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

To modify this exercise you can drop down to your knees instead of a high plank.

8-10 reps X 3 sets

Tricep Push Ups

- 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

10 reps on each side X 3 sets.

Alternating Hammer Curls

- Start lying on the bench with arms straight up over the chest. Inside of your wrists facing each other
- As you come down twist the inside of the wrists out and lower down to chest level
- Press dumbbells back up over your chest twisting back to the top in the same position you started in

W4/D4 Biceps, Triceps & Chest

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