Name: Playbook - Ryan Dengler - Day 5 CHEST & BICEP #2
Uploaded: 2021-09-08T22:52:17.715Z
Duration: 75 min
Description: Day 5 CHEST & BICEP #2

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

Alfath

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

Chest & Bicep Workout
Barbell Bench Press: 4 x 7 reps

Incline Dumbbell Fly: 4 x 10 reps

Middle Cable Fly: 4 x 12-15 reps

Dumbbell Alternating Curl: 4 x 10 reps

Reverse Grip Barbell Curl: 4 x 10 reps

Incline Bench Dumbbell 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

•  Slight bend in your arms
• Try to touch your inner elbows together at the top for the best chest squeeze
• Go as low as you can comfortably go, feel a stretch in your chest
• Bring arms down at a slight angle (arms should not be flared directly out to your side)

Incline Dumbbell Fly

• 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

• Start with neutral grip and rotate your palms up as you curl the dumbbell

Alternating Dumbbell Curl

• Easier on your wrists if you use an EZ bar barbell for this
• Flex Triceps at the bottom to fully stretch your bicep
• Try to touch your forearm to your bicep, get a full squeeze
• This will work on the width of your bicep muscle

Reverse Grip Barbell Curl

• Let arms dead hang toward the ground and keep upper arm stationary throughout the movement
•Curl both arms at the same time
• Light weight will feel heavy with this movement

Incline Dumbbell Curls

Day 5 CHEST & BICEP #2

Josephine

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

Joshua Alfirenko

Anthony Ashford

Day 2 CHEST & BICEP #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

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 5 CHEST & BICEP #2

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