Name: Playbook - Uzoma Obilor - W4/D2 CHEST / BICEPS
Uploaded: 2022-09-01T11:32:22.419Z
Duration: 110 min
Description: W4/D2 CHEST / BICEPS

1.)Inclined Bench Press (6 X 4-15 Reps)
2.)Inclined Hex Press (4 X 6-12 Reps)
3.)Inclined DB Fly (4 X 8-12 Reps)
4.)Flat Bench Press (5 X 6-10 Reps)
5.)Inclined DB Curls (4 X 5-15 Reps)
6.)Single Arm Cable Curls (4 X 6-12 Reps)
7.)Reverse DB Curls (4 X 6-10 Reps)

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Inclined 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

- 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

Inclined DB Fly

- 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

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

Inclined DB Curls

-Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Single Arm Cable Curls

Reverse DB Curls

W4/D2 CHEST / BICEPS

W4/D2 CHEST / BICEPS

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