Name: Playbook - Alex Rice - W5/D4 Chest and Arms + Abs
Uploaded: 2024-03-29T18:23:04.006Z
Duration: 45 min
Description: W5/D4 Chest and Arms + Abs

Really enjoyed this workout and pushed myself 💪🏼

Mataya

Grace

Aterra

LET'S TRAIN CHEST + ARMS + ABS

Remember to focus on your form! Once you feel comfortable with the form, challenge yourself with the weight you're using. You are stronger than you think!

1a. DB flat bench press 4 sets | 6-8 reps

SUPERSET
2a. 1.5 bicep curls 3 sets | 6-8 reps
3a. skull crushers 3 sets | 8-10 reps

4a. DB incline bench press 4 sets | 6-8 reps

SUPERSET
5a. cable crossbody bicep curl 3 sets | 10-12 (each) reps
5b. cable crossbody tricep pulldown 3 sets | 10-12 (each) reps

ABS
**challenge: 1 minute each for the plank!
6a. DB plank pass through 2-3 sets | 30 sec
6b. Elbow plank rocking forward/back 2-3 sets | 30 sec
6c Crossbody Toe touches 2-3 sets | 30 sec

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up to starting position, engaging your chest

Dumbbell Flat Chest Press

SUPERSET
2a. 1.5 bicep curls 3 sets | 6-8 reps
3a. skull crushers 3 sets | 8-10 reps

- Start in a standing position with a dumbbell in each hand
- Hold the dumbbells with your palms facing forward (away from you)
- Curl the dumbbells up, engaging your biceps
- Lower the dumbbells half way, then Lift them back up to the top
- Lower the dumbbells all the way down to starting position

Dumbbell 1.5 Bicep 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

- 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

SUPERSET
5a. cable crossbody bicep curl 3 sets | 10-12 (each) reps
5b. cable crossbody tricep pulldown 3 sets | 10-12 (each) reps

- Curl the cable handle across the front of your body toward the opposite shoulder, engaging your bicep
- Lower the weight with control
- Complete desired reps then repeat on the opposite side

Cable Single Arm Crossbody Bicep Curl

- Holding the cable in front of you with your elbow bent to 90 degrees, palm up
- Extend your elbow engaging your tricep, pulling the cable across your body
- Bend at the elbow to return to starting position 
- Complete desired reps then repeat on the opposite side

Cable Single Arm Crossbody Tricep Pulldown

ABS
**challenge: 1 minute each for the plank!
6a. DB plank pass through 2-3 sets | 30 sec
6b. Elbow plank rocking forward/back 2-3 sets | 30 sec
6c. Crossbody toe touches 2-3 sets | 30 sec

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell Plank Pass Through

- Start with an elbow plank position 
- Push your body forward keeping your core engaged
- Push your body back into starting position and repeat sequence

Elbow plank rock (forward to back)

- Begin by lying on your back, holding your legs extended up
- Engage your core, roll your shoulders off the ground, and reach for your foot with opposite hand
- Repeat on other side

Crossbody Toe Touches

W5/D4 Chest and Arms + Abs

Something I need to really start doing! Thank you!

Ana duncan

Nicole

After a long break, I’m back at it. 25 minutes later I’ve warmed up! I do this plus I add a few of my own moves!

Heidi

LOWER WARM UP

It was amazing. It helps me with my back pain!!

Sabina

Antonia Westphal

UPPER WARM UP

Karen

Alicia

Love the pyramid and drop sets incorporated 🩷

Lauren

W1/D1 Legs (Glute Focused)

Gisele Rigo

W1/D2 Shoulders and Back

Oh my godddd. What a workout! Totally thought it would never end but in the best way 🤣

W5/D4 Chest and Arms + Abs

Community

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