Name: Playbook - Uzoma Obilor - W6/D2 CHEST / BICEPS
Uploaded: 2022-09-01T11:32:22.440Z
Duration: 110 min
Description: W6/D2 CHEST / BICEPS

1.)Inclined DB Bench (6 X 4-12 Reps)
2.)Inclined DB Fly (4 X 6-12 Reps)
3.)DB Pullovers (4 X 10 Reps)
4.)Smith Machine Flat Bench (5 X 5-15 Reps)
5.)DB Curls (5 X 4-10 Reps)
6.)DB Hammer Curls (4 X 6-12 Reps)
7.)Reverse EZ Bar Curls (4 X 8-12 Reps)

- 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

- 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

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your chest as your pull the dumbbell forward

Dumbbell pullover

- Keep your back flat on the bench 
- Lower bar to your mid chest
- Press bar to starting position

Smith Machine Flat Bench

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB Curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB Hammer Curls

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

W6/D2 CHEST / BICEPS

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