Name: Playbook - Alex Rice - W1/D4 Chest and Arms + Abs
Uploaded: 2024-03-29T18:23:04.766Z
Duration: 45 min
Description: W1/D4 Chest and Arms + Abs

Marisa

Zhari

Tricia

Brianna

I don’t usually sweat to bad when do upper body but this was first time in long time I did!! Excellent ! Tracking my weight makes huge difference!

kristin

This definitely challenged my upper body 🔥🔥🔥🔥

Aurelia

Brutal upper body session!! The 21reps finisher was so tough but so proud I managed to push through! 💪🏼

Izra Farhana Kasmani

Geraldine Russo

Shelby

Josie

Feeling stronger each dayyy!! 💪🏻🔥

Nicolle

It was challenging and it felt awesome to be able to finish W1D4 of the 30 day challenge. Thank you!

Alejandra

so good! did this as my day 1, glutes tmrw!

Deanna Moreau

Brittany

Merry

Yahaira

These workouts have made me enjoy working out again… thank you!

Lindsay

Melissa

Angela

I think this will be a great workout for me to see the progress on my upper body strength. Push ups are a huge struggle for me and seeing Alex do them so swiftly is a huge inspo. Even doing one is a challenge for me, it takes a lot of will power to not just plop down on the floor and actually push myself back up😝

Michelle

TIME FOR CHEST, ARMS, AND ABS

SUPERSET
1a. DB incline chest press 3 sets | 6-8 reps
**Alternative exercise: flat chest press
1b. Incline bicep curls (heavy) 3 sets | 6-8 reps
**Alternative exercise: Bicep curls (heavy)

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

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

SUPERSET
1a. DB incline chest press 3 sets | 6-8 reps
**Alternative exercise: flat chest press
1b. Incline bicep curls (heavy) 3 sets | 6-8 reps
**Alternative exercise: Bicep curls (heavy)

- 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

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up to starting position, engaging your chest

ALTERNATIVE: Dumbbell Flat 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

- Start in a standing position with a dumbbell in each hand
- Hold the dumbbells with your palms facing forward (away from you)
- Curl the dumbbells up, engaging your biceps
- Lower the dumbbells with control

Dumbbell 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

love using this before my leg workouts! makes my workout more efficient and makes me feel stronger

Nidia

i never knew how to properly warm up before my workouts but thanks to alex and this app, i do now!

LOWER WARM UP

Sofia

UPPER WARM UP

Loved this at home workout! Definitely felt in the glutes! 🍑

Ashlee Caldwell

Misty

Sydney

W1/D1 Legs (Glute Focused)

First official one done and dusted, thank you!

Megan

W1/D2 Shoulders and Back

Kimberly

W1/D3 Legs (Quads and Glutes)

Loved this workout! I’m 11 months postpartum and started working out at home and this by far my favorite program to follow!

Mikayla

Actually sweating buckets right now 🥵🔥

W1/D5 optional: Full Body

Best step ups I’ve done. My quads cried 😅

Angie

💛Stephanie💛

W2/D1 Legs (Glute focused)

Roxy

W2/D2 Shoulders and Back

W2/D3 Legs (Quads + Glutes)

🔥🔥🔥💪 feeling stronger every day! Love your workouts!❤️

I like that the workout involves some ab exercises!

Supreet

W2/D4 Chest and Arms + Abs

Courtney

W2/D5 optional: Full Body

Love starting my week and mornings with these workouts!!

W3/D1 Legs (Glute focused)

Last 6 step should raides were a serious burner!!

Rebeca

W3/D2 Shoulders and Back

Mary

Is there an alternative for the elevated squats?

Serena

W3/D3 Legs (Quads + Glutes)

I would love more descriptions or videos on how to do the body weight tricep extensions. Something about it I do not understand.

Patricia

W3/D4 Chest and Arms + Abs

Piper

Great way to start the day!  Love the shortness and balance of your workouts!!!

Tabatha

Jennica

W3/D5 optional: Full Body

every week the workouts just keeps getting better!!! 🔥🔥🔥🔥🔥

María

Valerie

W4/D1 Legs (Glute focused)

W4/D2 Shoulders and Back

nikki

W4/D3 Legs (Quads + Glutes)

I forgot to slide the complete bar yesterday.

W4/D4 Chest and Arms + Abs

The second round did not have a space to record my sets. Not sure if there was a reason or glitch?  Good workout though, damn! 💪🏼

W4/D5 optional: Full Body

Hayley

Kelsey

W5/D1 Legs (Glute focused)

Side plank t raides killed me at the end! 😜

Who knew side plank t raise was a thing lol it got me 🔥

W5/D2 Shoulders and Back

The frog squats are killer! I would love tips on how to the goblet squats with a b-stance.

W5/D3 Legs (Quads + Glutes)

Curls and tricep set didn’t have tracker. I wish I could have had the option to “add set”.

The last superset with 1 rep was confusing? Glitch maybe?

Kolby

Great workout! Love the alternatives and ab exercises.

W5/D4 Chest and Arms + Abs

Amanda

W5/D5 optional: Full Body

W6/D1 Lets (Glute Focused)

Shoulders shaking so good in the planks 😅

W6/D2 Shoulders and Back

I meant 5 ⭐️ but I was shaking when I hit the button 😂

The superset was my favorite 🙌🏼🔥

Ashley

W6/D3 Legs (Quads and Glutes)

This program was amazing. I lost 14 pounds and have some muscle growth. I am doing the Summer Program next 🤗

Stacy Butler

My last workout of Home 2.0! Loved this program and feeling much stronger since Day 1🤩💪🏼

W1/D4 Chest and Arms + Abs

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