Name: Playbook - Alex Rice - W1/D2 Shoulders and Back
Uploaded: 2024-03-29T18:23:04.753Z
Duration: 45 min
Description: W1/D2 Shoulders and Back

Gisele Rigo

Virginia

Helena

This was a good workout! My arms are definitely feeling it!!

Madi

Angie

It was really good and I felt the burn for sure! Like this program so far :)

Nikki

Ashley

Ashton

Lizbeth

Damary

I love how simple but affect this one is!

Amber

I love how simple this workout was, but definitely feel it!

Melissa

Whitney

I love coming to the gym and not having to think about my split or what workouts I’m hitting. So easy to follow! Shoulders = done & dusted

Breanne

Well not even close to 45 min training, but maybe I’ve used too little weights 🫣

Ekaterina

Love it, added some triceps just because lol

Paola

Still working on getting my first not assisted pull-up

Nancy

Absolutely destroyed my shoulders in the best way and my back was feeling it too great movements !!

Sydney Perry

Megan

Hayley

Liliana

This was perfect! I’m not big on upper body day but I was really into it.

Mayra

Karlie

Liz Blackburn

Taylor

Jeizel Lyn

Destiny

Perfect! Exactly what I needed. Thank you Alex!

Nohemi

Fire 🔥 I’ve struggle with single arm rows, but this form helped me significantly

Angel

Jenn

Does anyone know how we would track the weight? Or is this not an option here

Carla

Damaris

Danielle Wilson

The workout was great! The only thing is I’m not far enough in my workout journey to do pull ups…. So what should I do to replace that? Or build myself up to where I can do pull ups?

Bella

Ngoc Ha

Burning on my shoulders but i need done cardio as well to raise my heartbeats

Esther

Andrea

Brittany

so easy to do and nothing to extreme for a full gym !

America

kristy piwcio

Stephanie

So good! I was nervous to do the workouts in my gym but the visuals made me look like a pro 😁

Rayme

Loved how I was able to watch videos on how to do the workout. Helped me correct my form. Also liked how I was able to slide and mark down the reps I completed. 
Videos were awesome but I would also maybe like to see the forms in different angles to ensure I’m doing it correctly.

Lorene

Elle

Not bad, my arms are probably the only thing I’m proud of😅

Geovanna

Day 2: Shoulders and Back

1a. Pull Ups (or assisted) 3 sets | failure

2a. Barbell Bent Over Row (Overhand) 4 sets | 8-10 

3a. Seated Arnold Press 3 sets | 8-10

4a. Chest Supported Single Arm Row 3 sets | 10-12ea

5a. Single Arm Lateral Raises 3 sets | 10-12ea

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your sides/ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull Ups

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar with control

Barbell Bent Over Row (Overhand)

- Start seated with a dumbbell in each hand with your palms toward your face, elbows forward off the body
- Press the dumbbells overhead rotating your wrists/arms as you press up
-  Reach full extension, palms will be facing forward (away from you) at the top
- Reversing the rotation as you lower the dumbbells to starting position

Dumbbell Seated Arnold Press

- With your chest flat on an incline bench and a dumbbell in one hand
- Pull the dumbbell toward your hip, engaging your lats
- Slowly lower the dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

10-12 reps each arm

Chest Supported Single Arm Low Row

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

Single Arm Lateral Raise

W1/D2 Shoulders and Back

Cecilia

very simple and i love the band at the end.

This is my favorite upper body warmup ❤️

UPPER BODY WARM UP

Great sequence to warm
Up the lower body!

Heidi

LOWER BODY WARM UP

Brenda

This workout took me about 25 min.!! Shorter than expected, but finished very sweaty!!! 🔥🔥🔥

Ashlee Caldwell

joe-nato@hotmail.com

W1/D1 Legs (Glute Focused)

Sara

I didnt get the 45. for Me it was More a 60 min Workout or More . I Would Love to See „Real“ 45 min Workouts :-)

W1/D3 Legs (Quads and Glutes)

Having alternative exercises listed in case you aren’t able to complete the original one.

Kaisa Morstad

Dakota

W1/D4 Chest and Arms

Ana Reyes

Great! How do you view your weight from the previous workout without it resetting?

Jacquie

W2/D1 Legs (Glute Focused)

Karina Blandon

W2/D2 Shoulders and Back

Priscilla Quinonez

Suzanne

Murdered. Feel like I am going to throw up

Amanda

W2/D3 Legs (Quads and Glutes)

I struggle with a couple because I’m too short 😣

Arms burning sooo good❤️‍🔥❤️‍🔥

Georgia

W2/D4 Chest and Arms

I like that there was a leg curl machine involved, felt safe

W3/D1 Legs (Glutes Focused)

Emily Pearce

Renata C

W3/D2 Shoulders and Back

My lower back started to hurt. Any suggestions why? Had to stop in the middle of the superset.

Great workouts i just would love to see some calves series included 🫶🏼🫶🏼

The superset took me by absolute surprise. Amazing set, legs were jelly.

Paige

W3/D3 (Quads and Glutes)

W3/D4 Chest and Arms

Laura

W4/D1 Legs (Glutes Focused)

Running late this morning so changed a few SA exercises to regular ones

W4/D2 Shoulders and Back

W4/D3 Legs (Quads and Glutes)

Excellent chest and arms workout! My heart is pumping from the last move!

W4/D4 Chest and Arms

Always loved your workouts! Been ever since I found you on instagram you’ve been goals! So happy to be doing your program!

Chayryl

W5/D1 Legs (Glute Focused)

Kristel

W5/D2 Shoulders and Back

After a whole day of contemplation, I made it and loved every minute of it! I like the landmine versions ( I make a home set up with my barbell and a corner with a yoga mat!

Victoria

W5/D3 Legs (Quads and Glutes)

Natalee Arredondo

Awesome chest and arms sequence! I’m shaking. 
I did this at home so changed out the last cable exercise for close grip dumbbell curls!

W5/D4 Chest and Arms

This workout looks easy but it’s not 😅

W6/D1 Legs (Glutes Focused)

My heart is pumping! Loved it! I’m working out at home, so I did a landmine row instead of the cable row!

Great lift! I am not sure if it could be moved around but if you’re using the same equipment for a couple different lifts is it possible to move them around in the workout? For example, going from the bar to benches for me is halfway across the gym. Just like to try and keep the same space! Totally ok if it can’t be changed!

Claire

W6/D2 Shoulders and Back

Alma

W6/D3 Legs (Quads and Glutes)

I loved this program it taught me so much I didn’t know about movements! It had been awhile since I have been in a normal gym so this was great :)

W1/D2 Shoulders and Back

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