Name: Playbook - Roshan Balaram - Chest / Forearm (05.05.2023)
Uploaded: 2023-05-19T01:12:48.123Z
Duration: 75 min
Description: Chest / Forearm (05.05.2023)

Reverse pec deck fly’s

Flat bench press (underhand grip)

- 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

Incline bench press (barbell)

Compound set

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell 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

Decline cable fly

- Limited range of motion
- Lower arm parallel to cable to start 
- Pull cable in, slightly taking it up towards collar bone 
- 20 each side

Cable chest scoop

- Holding dumbbells at your sides
- Flex at the wrists curling dumbbells in towards the body
- Squeeze your forearms, pausing at the top 
- Return dumbbells back to starting position

Dumbbell forearm curl

Chest / Forearm (05.05.2023)

Quads/Hamstring (13.04.2023)

Chest/Forearms (14.04.2023)

Back / Traps (15.04.2023)

Glutes/Hamstrings (16.04.2023)

Shoulder/Calves/Abs (17.04.2023)

Bicep/Tricep/Forearms (18.04.2023)

Quads/Hamstrings (20.04.2023)

Chest/Forearms (21.04.2023)

Back/Traps (22.04.2023)

Glutes/Hamstrings/Adductor/Abductor (23.04.2023)

Shoulder/Calves (24.04.2023)

Bicep/Tricep (25.04.2023)

Quads / Hamstring (27.04.2023)

Chest/Forearms (28.04.2023)

Back / Traps (29.04.2023)

Glutes/Hamstring (30.04.2023)

Shoulder/Calves/Abs (01.05.2023)

Bicep/Tricep (02.05.2023)

Quads / Hamstring (04.05.2023)

Back / Traps (06.05.2023)

Glutes / Hamstrings (07.05.2023)

Shoulder (08.05.2023)

Bicep/Tricep (09.05.2023)

Quads/Hamstrings (11.05.2023)

Chest / Abs (12.05.2023)

Back / Calves (13.05.2023)

Glutes / Hamstrings (14.05.2023)

Shoulder (15.05.2023)

Bicep / Tricep (16.05.2023)

Quads / Hamstrings (18.05.2023)

Chest / Rear Delt / Forearm (19.05.2023)

Back/Calves (20.05.2023)

Glutes/Hamstring (22.05.2023)

Shoulder (23.05.2023)

Bicep/Tricep/Abs - 24.05.2023

Quads / Hamstring / Adductors / Abductors - 26.05.2023

Chest - 27.05.2023

Back/ Traps - 28.05.2023

Glutes / Hamstrings - 03.06.2023

Shoulders / Calves - 04.06.2023

Bicep / Tricep - 05.06.2023

Quads / Hamstring - 06.06.2023

Chest - 07.06.2023

Back - 08.06.2023

Glutes / Hamstring - 10.06.2023

Shoulder / Calves - 11.06.2023

Bicep / Tricep - 12.06.2023

Chest / Forearm (05.05.2023)

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