Name: Playbook - Alex Rice - W1/D4 Chest and Arms
Uploaded: 2024-03-29T18:23:03.987Z
Duration: 45 min
Description: W1/D4 Chest and Arms

I finished this a lot faster than I’ll thought I would but it was an amazing workout! I loved the supersets!

Renee

Sooo good! Made me remember my love of upper body workouts 👏🏼👏🏼👏🏼

Eleanore

Aleia

Monse

Whitney

Loved this program so much, had to run it back one more time. So 🔥

Kate

Bree Tenney

Kelsey

I love the simplicity of it but it’s a challenge at the same time. Straight forward.😅🌶️🫶🏽

Brenlee

Jaia

Linzy

The upper body days really make me love training upper body which I never enjoyed before.

Nash

Ashley

Haley

Natalee Arredondo

Did it. It my not have been pretty but it’s done!! Lol

Stephanie Decker

Love a set of two supersets. Forgot my Apple Watch but I know I still got a good work out in. Timer is only :45 between all sets?

Heidi

So quick to get thru but my arms are already burning 🔥

Tracy

Great. Ending it with one of your core workouts

Bronwyn

Struggled on triceps push-ups but I did it!

Katrina

Christina

Yarilys Escobar

marisol

Such a great arm workout! Felt the burn on every workout!

Kassidy Freeze

Valen

Loved it! Super easy to follow, great job!

Cate

Sydney Alery

Jessica

Kellie

Quintila

- 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

Dumbbell Flat Chest Press

2a. Alternating Bicep Curls 3 sets | 10-12ea
2b. Tricep Push Ups (knees if needed) 3 sets | 6-10

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

10-12 reps each arm

Dumbbell Alternating Bicep Curls

- 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

Superset

3a. Dumbbell Close Grip Chest Press 3 sets | 10-12
3b. Dumbbell Close Grip Curls 3 sets | 8-10

- Lying on a flat bench, arms extended with a dumbbell in each hand (palms facing each other)
- Lower the dumbbells, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbell Flat Close Grip Chest Press

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Curl the dumbbell up, engaging your biceps
- Lower the dumbbell with control

Dumbbell Close Grip Bicep Curls

- Holding dumbbells in each hand, hinge forward keeping a slight bend at your knee
- Arms are bent to 90 degrees, close to your sides
- Extend your arms back, engaging your triceps
- Lower back to starting position

Dumbbell Bent Over Tricep Kickbacks

W1/D4 Chest and Arms

It was really good, I was just wondering for every workout do I have to slide the workout to the next? Or it changes workouts by itself?

Ericka

UPPER BODY WARM UP

Kirsty

This alone got my heart rate to 180 😅 good warm up !

Emmalea

LOWER BODY WARM UP

Casey

Amanda Del Rio

My first day of this program, it was great!!!! 🔥💯

Sara Beth

W1/D1 Legs (Glute Focused)

Lexi

Only my second workout and I’m loving them! I really love seeing you do the exercises because it reminds me to slow down and make sure I have proper form.

Good arm workout ! Enjoyed it and not too tired so I didn’t over do it like I did the legs 😅 W1D2 done might even through in some abs

W1/D2 Shoulders and Back

The 1 min wall sits were absolutely killer! Great way to end a great workout!

Ashlee Caldwell

Nina

Brenda

W1/D3 Legs (Quads and Glutes)

Christine

W2 babbby and my legs are still so sore haha those extended lunges were rough 😅🏋🏽‍♀️ done and dusted

W2/D1 Legs (Glute Focused)

simple, quick and superrrr effective!  shoulder burn 100/10 👏🏼👏🏼

Shoulders are on 🔥 and I’m feeling strong 💪🏽

Zuleika

W2/D2 Shoulders and Back

Fell off for a week but hopped right back in to W2 D3 and ofcourse taking a break it was a rough one 🥵🥵 makes you realize how important it is to be consistent haha

W2/D3 Legs (Quads and Glutes)

Arm days are my favorite ☺️ but them planks man 😅

The plank up downs were very humbling 😅

Those planks 😅 a good way to start my monday!

W1/D4 Chest and Arms

Community

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