Name: Playbook - YoBoyRoy 🤙🏼 - chest n biceps (5/8/25)
Uploaded: 2025-07-11T22:36:43.561Z
Duration: 75 min
Description: chest n biceps (5/8/25)

Ryan

Had to take a couple days off due to injury, feels great to be back

Mason

big day to move some weight. get active 😎

- Lying on the incline bench, hold a dumbbell in each hand at arms length
- Keeping the upper arm stationary, curl the dumbbells up until your biceps are fully contracted and the dumbbells are at shoulder level
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Incline DB Curls

- Lay down on an incline bench with a dumbbell in each hand resting on top of your thighs
- The palms of your hands will be facing each other
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold above you at shoulder width
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing forward
- Lower the dumbbells just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle
- Then, as you breathe out, use your chest to push the dumbbells up
- Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin lowering the dumbbells down again

Incline DB Press

- Start by setting the seat position so the handles are even your pecs
- Sit upright with your back pressed against the pad and grasp the handles with an overhand grip
- Keeping your head and chest up, press the handles forward by extending through the elbows
- Pause at peak contraction, before slowly lowering the weight back down to starting position

Seated Chest Press Machine

- Adjust the seat height so the handles are at chest height
- Sit up tall and relax your neck and shoulders
- Position both feet on the floor, grasping the handles with your palms facing forward
- Maintaining a slight, soft bend in the elbows with your wrists relaxed, bring the handles together in front of your chest with a slow controlled movement
- Pause at peak contraction, when your arms are fully "closed" in front of your chest
- Open your chest, bringing the handles slowly back to the starting position

Chest Fly Machine

- Set up a cable pulley machine so the pulley system is positioned at the lowest setting
- Stand in front of the low cable pulley and grasp the attachment with an underhand grip
- Keeping the upper arm stationary, exhale and curl the attachment until your bicep is fully contracted and the hand is at shoulder level
- Pause at peak contraction before lowering the weight back down to starting position with control
- Complete desired reps then repeat on the opposite side

Single Arm Cable Curls

- Set up a cable pulley machine so the pulley system is positioned at the lowest setting
- Stand in front of the low cable pulley and grasp the bar with an underhand grip
- Keeping the upper arms stationary, exhale and curl the bar until your biceps are fully contracted and the hands are at shoulder level
- Pause at peak contraction before lowering the weight back down to starting position with control

Straight Bar Cable Curls

Ab Circuit

chest n biceps (5/8/25)

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)

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 💪

Antonio

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 (5/8/25)

Community

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