Name: Playbook - Alex Rice - W2/D4 Chest and Arms + Abs
Uploaded: 2024-03-29T18:23:03.882Z
Duration: 45 min
Description: W2/D4 Chest and Arms + Abs

Nicole

Kennedi

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

Lindsay

Felicia Morales

I was confused about the 12 minute workout timer on the superset with the cable curls and pulldown superset. Were we supposed to do both exercises with the 3 sets of 10 and then rest?  Or just the 3 set of 10 for the curls and then do the triceps for 12 minutes (which doesn’t seem right either)?

Heather

Rachel

Victoria

Madyson

Really pushed myself today. Great work out!

Mataya

Great workout! I increased the weight I usually do for biceps curls and skull crushers and pushed myself hard 💪🏽

Marcie

Wish there was one more round of abs but just added some myself

Grace

Daryan

That last bit got my heart rate up!! Clearly need to add some cardio into my routine 🤣

Emily Pearce

Georgia

Great workout! I just did individual reps in the first and third supersets due to making the workout longer.

Claire

Brielle

I can already feel it!! Great workout 🔥

Abby

Christine

CHEST + ARMS + ABS

Remember form is most important. Once you have the form nailed down, challenge yourself with the weight you're using. If you are flying through your exercises- it's probably time to see if you can use heavier weights.

SUPERSET
1a. Alt. Flat bench press 4 sets | 6-8 (each) reps
1b. Wide grip bicep curls 4 sets | 6-8 (heavy) reps

2a. Chest fly / skull crusher combo 4 sets | 8-10 (each) reps

SUPERSET
3a. Cable rope bicep curls 3 sets | 10-12 reps
3b. Cable rope tricep pulldown 3 sets | 10-12 reps

SUPERSET 
4a. High plank hop in 3 sets | 10 reps
4b. Lying toe touches 3 sets | 10 reps

1a. Alt. Flat bench press 4 sets | 6-8 (each) reps
1b. Wide grip bicep curls 4 sets | 6-8 (heavy) reps

- Begin by lying supine on a flat bench with dumbbells above your chest
- Hold one dumbbell in this top position
- Lower the opposite dumbbell to chest level 
- Press the dumbbell back up to starting position, engaging your chest
- Repeating with the opposite arm
- Working back and forth for time or reps

Dumbbell Flat Alt. Chest Press

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell Wide Grip Bicep Curl

SUPERSET

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

- With your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

DB Chest Fly | Skull Crusher Combo

3a. Cable rope bicep curls 3 sets | 10-12 reps
3b. Cable rope tricep pulldown 3 sets | 10-12 reps

- Hold the rope with your palms facing each other 
- Keep your core engaged
-Curl the rope up toward the shoulders, engaging your biceps
- Pause at the top and lower the weight slowly to starting position

Cable Rope Curls

- Stand with one foot forward for balance and grip the rope handles while tucking in your arms to your sides
- Push the rope down by extending your arms, engaging your triceps
- Pause at contraction then slowly bend your elbows returning to starting position with control

Cable Rope Tricep Pulldown

4a. High plank hop in 3 sets | 10 reps
4b. Lying toe touches 3 sets | 10 reps

- Start in a high plank position and brace your core
- hop your feet forward into a tucked position
- Hop your feet back out to plank
- Repeating the sequence for time or reps

High Plank Hop In

- Holding your legs extended up
- engage your core, lift your shoulders off the ground and reach towards your toes with both hands

Lying Toe Touches

W2/D4 Chest and Arms + Abs

Something I need to really start doing! Thank you!

Ana duncan

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 🤣

W2/D4 Chest and Arms + Abs

Community

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