Name: Playbook - Alex Rice - W4/D4 Chest and Arms
Uploaded: 2024-03-29T18:23:04.907Z
Duration: 46 min
Description: W4/D4 Chest and Arms

Lizbeth

Excellent chest and arms workout! My heart is pumping from the last move!

Heidi

Destiny

Kenzie

- 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

2a. Dumbbell Spider Curls 4 sets | 8-10
2b. Lying Skull Crushers 4 sets | 10-12

- 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

- Start lying 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

Dumbbell Skull Crushers

Superset

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together from low to high, engaging your upper chest
- Pause and let your arms return back to the starting position

Cable Low to High Chest Fly

4a. Dumbbell Close Grip Curl 3 sets | 8-10
4b. Plank Walk Up & Down 3 sets | 30sec-45sec

- 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

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

W4/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!

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?

W4/D4 Chest and Arms

Community

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