Name: Playbook - Uzoma Obilor - W2/D2 CHEST / BICEPS
Uploaded: 2022-09-01T11:32:22.400Z
Duration: 110 min
Description: W2/D2 CHEST / BICEPS

1.)Bench Press (6 X 4-12 Reps)
2.)Cable Fly (4 X 8-15 Reps)
3.)Inclined DB Bench (5 X 4-10 Reps)
4.)Inclined Hex Press (4 X 6-12 Reps)
5.)Seated Alternating DB Curls (4 X 6-12 Reps)
6.)EZ Bar Curls (4 X 6-10 Reps)
7.)Machine Preacher Curls (4 X 6-10 Reps)

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat Bench Press

- Squeeze arms togther in front of your chest
- Maintain a tight core and get a good stretch

Cable Fly

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

DB incline bench press

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Inclined DB Hex Press

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Seated Alternating DB Curls

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar Curls

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

W2/D2 CHEST / BICEPS

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