Name: Playbook - Alex Rice - W4/D4 Chest and Arms
Uploaded: 2024-03-29T18:23:04.176Z
Duration: 45 min
Description: W4/D4 Chest and Arms

Veronica Gable

W4 D4 done! Those supersets got my arms feeling it! 🥵

Natalee Arredondo

That’s was a great workout. I was wondering thou if there was a video you can upload explaining how we can tell if we are arching correctly.

Ally

These co tinge to get more challenging with each week. Love it!

Jenn

Esmeralda

Tammy

Good workout Those pike push ups. I could not do. Goals!!!

Stephanie Decker

Taylor Martin

Stephanie

Megan

- 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

8-10 reps each arm

Dumbbell Flat Chest Press w/ ISO Hold

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

- 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

- 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

- 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

12-15 reps each arm

Dumbbell Single Arm Chest Fly

4a. Dumbbell Close Grip Curl 3 sets | 8-10 
4b. Pike Push Ups 3 sets | 30sec-1min

- 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

- Start in pike position 
- Raise your hips as much as you can, while keeping your legs extended
- Lower your head towards the ground, by bending your elbows
- Press yourself back up to the starting position

Pike Push Ups

W4/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)

Lexi

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 💪🏽

Brenlee

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!

W4/D4 Chest and Arms

Community

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