Name: Playbook - Alex Rice - W2/D4 Chest and Arms
Uploaded: 2024-03-29T18:23:04.853Z
Duration: 45 min
Description: W2/D4 Chest and Arms

Gisele Rigo

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

Lizbeth

Arms burning sooo good❤️‍🔥❤️‍🔥

Georgia

Loved it one of the exercises I swapped out for one I really enjoy for triceps, but overall great workout !

Sydney Perry

Ana Wong

Edith

Did not complete the workout exactly as it was outlined. 
Had to do alternates due to the gym but overall great workout 💪🏼

Mayra Helguera

Teresa Rosalez

Christina

Elle

Nichole

1a. Dumbbell Incline Chest Press 4 sets | 8-10 
1b. Dumbbell Spider Curls 4 sets | 10-12

- 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

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells to starting position, slightly stretching your biceps

Dumbbell Spider Curls

Superset

- 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

- Standing next to the low cable pulley
- Keep your core tight and your back straight
- Bring your forward across the front of your body squeezing your chest
- Lower slowly back to starting position 
- Complete desired reps then repeat on the opposite side

8-10 reps each arm

Cable Single Arm Chest Fly

4a. Dumbbell Hammer Curl 3 sets | 10-12
4b. Dumbbell Tricep Kickback 3 sets | Failure

- Start in a standing position with a dumbbell in each hand
- Hold the dumbbells with your palms facing each other (turned inward)
- Curl the dumbbells up engaging your bicep as you curl
- Lower the dumbbells with control

Dumbbell Hammer 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

W2/D4 Chest and Arms

Cecilia

very simple and i love the band at the end.

Angie

This is my favorite upper body warmup ❤️

UPPER BODY WARM UP

Great sequence to warm
Up the lower body!

Heidi

Amber

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)

Virginia

Helena

W1/D2 Shoulders and Back

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?

W2/D4 Chest and Arms

Community

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