Name: Playbook - Alex Rice - W1/D4 Chest and Arms + Abs
Uploaded: 2024-03-29T18:23:03.836Z
Duration: 45 min
Description: W1/D4 Chest and Arms + Abs

Cinthya Ciprian

Patricia

Victoria

Rachel

Madyson

Britt

The planks at the end was a burner 🔥🔥

Mary Wagner

Daryan

Snowed almost 2ft last night but still made it to the gym ❄️⛄️

Mataya

Destiny

Not gonna lie this workout looked easy to me, I was soooo wrong 😮‍💨 great workout tho 💪🏽

Marcie

Grace

Raychelle

Davina

This one was a struggle for me as I haven't done core exercises or pushups/planks in a long time as I've stuck to pure weightlifting. It was different but good!

Emily Pearce

Addyson

That was a tough one but really good! Thank you!

Courtney

ELENEE

Aterra

Allison

Brandi

Abby 

Emily

Isabel

Melissa

Good morning workout before going about your day!!

Jennifer

That last super set left me absolutely weak 🥵

Vanessa

Ana Maria

Renata C

Abby

Single side bicycle crunch. Who knew it could burn so bad lol

Christine

TIME FOR CHEST, ARMS, AND ABS

SUPERSET
1a. DB incline chest press 3 sets | 6-8 reps
1b. Incline bicep curls (heavy) 3 sets | 6-8 reps

SUPERSET
2a. Tricep push ups 3 sets | FAILURE
2b. Single side bicycle crunch 3 sets | 12-15 reps

SUPERSET
3a. DB 21's 2 sets | 21 reps
3b. Plank Up downs 2 sets | 30sec-1min

SUPERSET
1a. DB incline chest press 4 sets | 6-8 reps
1b. Incline bicep curls (heavy) 4 sets | 6-8 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

Dumbbell Incline Chest Press

- Lying on the incline bench
- Curl the dumbbells up towards your shoulders, engaging your biceps
- Keep elbows pointed to the floor
- Lower the dumbbells slowly back to starting position

Dumbbell Incline Bicep Curls

SUPERSET

SUPERSET
2a. Tricep push ups 3 sets | FAILURE
2b. Single side bicycle crunch 3 sets | 12-15 reps

- From a high plank position, hands on the ground straight under your shoulders, with your gaze at the floor 
- Inhale as you slowly lower, bending your elbows to bring your chest toward the ground
- Elbows should be tucked to your side and pointing back toward your feet
- Be sure to keep your core muscles contracted
- Pause for a second in the lowered position
- Exhale as you push up from the ground to your starting position

Tricep Push Ups

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Focus on engaging your core
- Repeat on same side

Single Side Bicycle Crunch

SUPERSET
3a. DB 21's 2 sets | 21 reps
3b. Plank Up downs 2 sets | 30sec-1min

- Complete 7 bottom half curls
- Complete 7 top half curls
- Complete 7 full range curls
Equaling 21 total reps 💪🏻

Dumbbell 21’s

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank Up Downs

W1/D4 Chest and Arms + Abs

Something I need to really start doing! Thank you!

Ana duncan

Nicole

After a long break, I’m back at it. 25 minutes later I’ve warmed up! I do this plus I add a few of my own moves!

Heidi

LOWER WARM UP

It was amazing. It helps me with my back pain!!

Sabina

Antonia Westphal

UPPER WARM UP

Karen

Alicia

Love the pyramid and drop sets incorporated 🩷

Lauren

W1/D1 Legs (Glute Focused)

Gisele Rigo

Kimberly

W1/D2 Shoulders and Back

Oh my godddd. What a workout! Totally thought it would never end but in the best way 🤣

Carly

I definitely didn’t read 30 sec as 30 reps on leg extensions🫡

Bre Chaires

W1/D3 Legs (Quads and Glutes)

Amanda

Liza

Andrea

W1/D5 optional: Full Body

The kickback rdl’s made me sweat so much

Haley Fenton

Sunceri

W2/D1 Legs (Glute focused)

W2/D2 Shoulders and Back

Great workout!! I’m currently Dying 🫠

Kenia

W2/D3 Legs (Quads + Glutes)

Kennedi

I subbed 12 mins during the cable superset for 12 reps (because I assume that’s what you meant!!!)

Lindsay

W2/D4 Chest and Arms + Abs

Brenda

W2/D5 optional: Full Body

W3/D1 Legs (Glute focused)

Great workout! Those 6 way raises HUMBLE you 😮‍💨

W3/D2 Shoulders and Back

I love these training with basic but killer exercises

Susana

Amazing 😥😥 but dead after that last set

W3/D3 Legs (Quads + Glutes)

The core exercises were such a good finisher! 🔥

W3/D4 Chest and Arms + Abs

Kiara

W3/D5 optional: Full Body

Mariana

Great workout , I just got confused with the Bstance. Do we switch sides ?

Felicia Morales

W4/D1 Legs (Glute focused)

Loved this workout! Still struggling with the pull ups but seeing improvement!

W4/D2 Shoulders and Back

Erin

Great workout. I did mostly 12 instead of 8 reps

W4/D3 Legs (Quads + Glutes)

This BURNED especially the core exercises at the end, phewwww 😮‍💨😮‍💨😮‍💨😮‍💨

W4/D4 Chest and Arms + Abs

Great full body! On the first superset, it says reps of 1. I did 3 x 8!

Claire

Jade

W4/D5 optional: Full Body

I am absolutely crushed, great way to start my week 😈

Raised the weight for everything this week so definitely will be sorr

W5/D1 Legs (Glute focused)

Lateral raises kill me 💀 definitely feelin the burn

W5/D2 Shoulders and Back

Allyssa Greene

W5/D3 Legs (Quads + Glutes)

Really enjoyed this workout and pushed myself 💪🏼

W5/D4 Chest and Arms + Abs

Great full body to get the heart rate up!

Karla

Great full body day before a beach weekend

W5/D5 optional: Full Body

W6/D1 Lets (Glute Focused)

Waldo

Still struggling with doing a full pull up but I definitely go pull up farther then when I started 💪🏽 getting there!

W1/D4 Chest and Arms + Abs

Community

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