Name: Playbook - Alex Rice - W3/D4 Chest and Arms
Uploaded: 2024-03-29T18:23:04.884Z
Duration: 45 min
Description: W3/D4 Chest and Arms

Jacquie

Lizbeth

Georgia

Alyssa

Burns so good! SA tricep pull downs had me at failure

Paige

Isabel

Arms are feeling the burn. Again I have to work on my form more with the chest movements but I’ll get there 💪🏼

Lyndzee

kristy piwcio

Kaeleigh

Legit! Triceps at the end are a great finisher

Chandra

Noah

That last workout killed my triceps and I loved it!

Christina

Day 4: Chest and Arms

1a. Dumbbell Alternating Chest Press 4 sets | 8-10ea

2a. Dumbbell Bicep Curl w/ ISO Hold 3 sets | 8-10ea
2b. Tricep Push Ups (knees if needed) 3 sets | 10-12

3a. Cable Low to High Chest Fly 4 sets | 10-12
3b. Dumbbell Incline Bicep Curls 4 sets | 8-10

4a. Cable Single Arm Tricep Pulldown 2 sets | 12-15ea

- 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

8-10 reps each arm

Dumbbell Flat Alternating Chest Press

2a. Dumbbell Bicep Curl w/ ISO Hold 3 sets | 8-10ea
2b. Tricep Push Ups (knees if needed) 3 sets | 10-12

- 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 until your arm is bent to 90 degrees and hold this position
- Curl the opposite dumbbell up, engaging your bicep
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

8-10 reps each arm

Dumbbell Bicep Curl w/ ISO Hold

- 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 Single Arm Chest Fly 4 sets | 10-12ea
3b. Dumbbell Incline Bicep Curls 4 sets | 8-10

- Lying on a flat bench with one arm extended and palm turned in
- Lower the dumbbell to your side, opening your chest
- Bring the dumbbell back up, squeezing your chest
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Chest Fly

- 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 with your working arm bent at about 90 degrees, holding the handle palm down
- Extend at your elbow, pushing the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

12-15 reps each arm

Cable Single Arm Tricep Pulldown

W3/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)

Gisele Rigo

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?

W3/D4 Chest and Arms

Community

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