Name: Playbook - YoBoyRoy 🤙🏼 - chest n biceps (5/13/25)
Uploaded: 2025-07-11T22:36:43.541Z
Duration: 75 min
Description: chest n biceps (5/13/25)

Antonio

Andrew

The cable machines at my gym often only have one working side, so need to come up with alternatives on cable heavy days. Otherwise great!

Ryan

- Grasp the parallel bars, raising yourself up with the arms extended
- Pull your shoulders down and back (The more you lean back the more you work the triceps, the more you bend forward the more you work the pectorals)
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground
- Straighten your arms to drive your body up to the starting position

Dips

- Stand tall, grasping the dumbbells with palms facing the center of your body
- Keeping your elbows close to your body
- Curl one dumbbell toward your shoulder,  
- Pause at full contraction, then lower the dumbbell back down to starting position with control
- Repeat on the opposite side
- Alternating back and forth for time or reps

(R+L= 1 rep)

Alternating Hammer Curls

- curl up and slowly release back down, repeat 
- Adjust the seat on the preacher bench so that your upper arms sit comfortably on the padding when seated
- Sit on the preacher bench, placing your upper arm about shoulder-width apart on the pad, and grip the bar with the arms extended, using a semi-supinated grip (palms up and in)
- Curl the bar upward until the biceps are fully contracted, your forearms are perpendicular to the floor
- Pause at peak contraction, before slowly lowering the weight back down to starting position

EZ-Bar Preacher Curls

- mentally push yourself to go for that last rep even if it seems scary!!! 
- Place an incline bench underneath the smith machine
- Place the barbell at a height that you can reach when lying down and your arms are almost fully extended
- Lay down on the incline bench and make sure your upper chest is aligned with the barbell
- Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked
- As you breathe in, lower the bar down slowly until you feel the bar on your upper chest
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles
- Lock your arms in the contracted position, hold for a second and then start coming down slowly again

Incline Smith Press

alternative is regular fly machine/pec deck if you can’t set this up.

incline cable chest fly

- Set the pulleys to the appropriate height and weight (The pulleys should be at or above your head)
- Grab each handle attachment with a neutral grip (palms facing in), stepping forward of the machine to raise the weight off the stack and stagger your feet for better stability
- Extend your arms by your side with a slight bend in your elbows (You will keep this bend constant throughout the entire movement)
- Exhale as you bring the handles down and in, making a semi-circle motion directly in front of you by pulling the cables together until both hands meet (Squeeze your lower chest as you perform this motion)
- Pause at peak contraction of your chest before inhaling as you slowly reverse the movement and return the handles to the starting position

Cable High To Low Chest Fly

Stair Climber

chest n biceps (5/13/25)

chest n shoulders (7/12/25)

Long day, felt like I slacked but still got it done

Nathan

Definitely the muscle group I need the most work in!

Donovan

back n delts (7/11/25)

Aidden

Back after 12 days gone. Feels amazing🔥💪🏽

Jorge

arms (7/10/25)

Legs feeling thicccc! I actually love the Bulgarian at the end instead of start. 🪾🪾

bulgarian’s for finisher is a felony roy😭

Jeff

legs (7/9/25)

Was sick for a few days back at it strong

Chase

It was amazing a little busy but for my first time it feels amazing

Rubinson

chest n shoulders (7/8/25)

Kyle

My back feels better than it ever has before

It was my first workout pretty much ever very challenging but i think it was a great start thank you

Connor

back n delts (7/7/25)

rest (7/6/25)

Feeling good for the first time in a while

Lukas 

arms (7/5/25)

Mason

july fourth leg day 🇺🇸

Killer workout, I I love the pump running through my upper chest

Jose

chest n shoulders (7/3/25)

Back is feel thick. Abs felt the intensity

back n delts (7/2/25)

Owen

arms (7/1/25)

Woke up really tired but got it done still

legs (6/30/25)

rest (6/29/25)

chest n shoulders (6/28/25)

back n delts (6/27/25)

arms (6/26/25)

WOOOO LETS GOOOO! This was a really good workout more high volume!

legs (6/25/25)

chest n shoulders (6/24/25)

Mainly by fault. Had to rush it but got it done

I got two different variations of t bar row

back n delts (6/23/25)

rest (6/22/25)

arms (6/21/25)

legs (6/20/25)

Got all new prs today especially bench 💪

chest n shoulders (6/19/25)

Meant to do five stars. My form needs improvement

back n delts (6/18/25)

W workout, had to go lighter today since I’m sick haha, grind don’t stop

arms (6/17/25)

Didn't complete everything - didn't want to fry my legs too bad: got a Spikeball tourney today.

Chris P

legs (6/16/25)

rest (6/15/25)

Got some new pre on incline DB and smith press

Worked out on a cruise ship today. Actually hella nice.

chest n shoulders (6/14/25)

Great back set, really felt the gains today 💪

back n delts (6/13/25)

Haven’t done that forearm workout before, got a crazy pump, awesome!

arms (6/12/25)

Stephen

legs (6/11/25)

Bill

chest n laterals (6/10/25)

My triceps are holding me back, i can feel it

I’m really enjoying these workouts! I have to make a couple changes regarding abs and cardio due to rugby training and work but the main portions are FANTASTIC

Freddie

back n delts (6/9/25)

Great day for rest, playing siege, and prayer

rest (6/8/25)

Anthony

Great pump and just all around good good day

arms (6/7/25)

W leg day and I’m glad to start back on the grind after a month hiatus

legs (6/6/25)

Yazeed

chest n delts (6/5/25)

Started rock climbing, so the gym might come second to that this month. Loving the workouts Roy!

back n delts (6/4/25)

Tyler

arms (6/3/25)

We love leg day, haha but first day back into the gym after like 6 months, this is a great app and I’m glad I tried it helps a lot

legs (6/2/25)

rest (6/1/25)

chest n laterals (5/31/25)

I was overweight in my teen years and always hated it. My fitness goal is to never go back to that.

chest n biceps (5/13/25)

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