Name: Playbook - Alex Rice - W3/D4 Chest and Arms
Uploaded: 2024-03-29T18:23:04.112Z
Duration: 45 min
Description: W3/D4 Chest and Arms

Challenging but feeling like I had a great workout!

Lexi

Brenlee

Ashley

Great chest and arms workout!
I had to make some modifications, as the iso holds for the chest we’re hurting my recovering shoulder!

Heidi

Holly

Leslie

Sydney Alery

Jodi Payne

Martha

Svitlana

Stephanie

Quintila

Day 4: Chest and Arms

1a. Dumbbell Chest Press w/ ISO Hold 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. Dumbbell Close Grip Chest Press 4 sets | 10-12
3b. Dumbbell Wide Grip Bicep Curls 4 sets | 8-10

4a. Dumbbell Alt. Tricep Kickback 2 sets | 12-15ea

- Begin by lying supine on a flat bench with dumbbells above your chest
-Hold one dumbbell on this top position
- Lower the opposite dumbbell to chest level 
- Press the dumbbell back up to starting position, engaging your chest
- Complete desired reps then repeat on the opposite side

Dumbbell Flat Chest Press w/ ISO Hold

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 Close Grip Chest Press 4 sets | 10-12
3b. Dumbbell Wide Grip Bicep Curls 4 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 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

- 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 one arm back, engaging your tricep
- Lower back to starting position and repeat with the opposite arm

12-15 reps each arm

Dumbbell Bent Over Alt. Tricep Kickbacks

W3/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

Linzy

Monse

UPPER BODY WARM UP

Kirsty

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

Aleia

Emmalea

LOWER BODY WARM UP

Jennifer

Casey

Amanda Del Rio

W1/D1 Legs (Glute Focused)

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.

Eleanore

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)

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 👏🏼👏🏼👏🏼

W1/D4 Chest and Arms

Christine

Sara Beth

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!

W3/D4 Chest and Arms

Community

More workouts from Alex Rice