Name: Playbook - Tinesha Richardson-Trump - Chest & Biceps
Uploaded: 2023-08-07T02:35:49.163Z
Duration: 30 min
Description: Chest & Biceps

Exercises alternating between Chest and Biceps
Four sets for each move consisting of 8-10 reps.

Exercises alternating between Chest and Biceps

- 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

Alternating hammer curls

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

- Perform a fly keeping the bend in your elbow constant
- Keep your back flat on the pad

Decline dumbbell fly

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls w/widegrip

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- Begin with a dumbbell in both hands with a reverse grip (palms facing you)
- Curl the dumbbells up toward your shoulders engaging your biceps 
- Slowly lower down until arms are extended