Name: Playbook - Ryan Dengler - Day 2 CHEST & BICEP #1
Uploaded: 2021-09-08T22:22:00.539Z
Duration: 75 min
Description: Day 2 CHEST & BICEP #1

Josephine

Joshua Alfirenko

Anthony Ashford

Chest & Bicep Workout
Barbell Bench Press: 4 x 4 reps

Incline Dumbbell Press: 4 x 10 reps

Low to High Cable Fly: 4 x 10 reps

Barbell Curl: 4 x 8-10 reps

Dumbbell Hammer Curl: 4 x 10 reps

Cable Curl: 4 x 12 reps to Failure

• Also known as a pause bench press
• With the competition bench press, the bar comes to a complete stop when it touches your chest before pressing back to the top

Competition Bench Press

• Bring the dumbbells together at the top to get a full squeeze in your chest
• Full stretch at the bottom (You don't have to touch your chest, but you should be coming close to it, enough to feel a stretch in your chest)

Incline Dumbbell Bench

• Low to high cable fly will emphasize more upper chest
• High to low cable fly will emphasize more lower chest
• Slight bend in the arms as you bring the handles back away from your body
• Try to bring the inside of your elbows as close as you can to one another for a better squeeze

Cable Fly

• Keep upper arm stationary
• Minimal swing (don't overextend your back)
• Flex tricep at the bottom to get a full stretch in the bicep
• Focus on the squeeze at the top

Barbell Curl

• I prefer to pull the dumbbells up and close to my chest. It's personal preference, but I feel a better squeeze when I keep the dumbbell close to my body
• Try to touch your bicep to your forearm and feel a squeeze in your bicep at the top
•Flex tricep at the bottom for a full stretch on the bicep

Dumbbell Hammer Curl

Cable Curl (Straight Bar)

Day 2 CHEST & BICEP #1

Aiden

Nice pump, more so beginner workout guy, explained the movements for the correct muscle building very well and I have a great pump as well

Bjorn Hesseling

Day 1 BACK & TRICEP #1

Great pump, love the compound movement at the beginning then following it up with other killer workouts. Great pump and definitely feel lots of progress out of this one

Cameron

Alfath

Day 3 LEG & SHOULDER #1

Good workout. Lats were on fire. Never really do French press, usually cables but nice to switch it around.

Amazing pump today. Killed the back and triceps

Day 4 BACK & TRICEP #2

Great pump for the day. A bit unmotivated but pushed through.

The chest pump was insane! My biceps feel like vin diesel 💪🏽

Day 2 CHEST & BICEP #1

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