Name: Playbook - Savannah Leah - W1/D4 day 4 chest + arms
Uploaded: 2023-05-18T18:56:24.825Z
Duration: 45 min
Description: W1/D4 day 4 chest + arms

4 sets of 8-10 reps focus on using your chest by driving your shoulders into the bench

dumbbell chest press

allow your shoulders to rotate slightly forward, not as much against the bench as a flat bench press, focus on using upper chest, set your bench at about 45 degree angle

incline chest press

- Adjust seat so hands sit around chest height
- Push forward engaging pecs

Machine Chest Press

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- THIS IS A TRISET! DO THESE 3 BACK TO BACK NO REST = 1 set
- Normal set 6 reps
- Wide set 6 reps
- Hammer set 6 reps

Dumbbell bicep curls

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete reps then repeat on the opposite side 10-12 reps each side = 1 set

Dumbbell single arm overhead tricep extension

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position
-Keep arms tucked

W1/D4 day 4 chest + arms

More workouts from Savannah Leah