Name: Playbook - Alex Rice - W5/D4 Chest and Arms
Uploaded: 2024-03-29T18:23:04.943Z
Duration: 45 min
Description: W5/D4 Chest and Arms

Natalee Arredondo

Awesome chest and arms sequence! I’m shaking. 
I did this at home so changed out the last cable exercise for close grip dumbbell curls!

Heidi

Kristel

Destiny

Jessica

- 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

6-8 reps each arm

Dumbbell Flat Chest Press w/ ISO Hold

2a. Dumbbell Bicep Curls 4 sets | 10-12
2b. Tricep Push Ups 4 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 the dumbbells up, engaging your biceps
- Lower the dumbbells with control

Dumbbell Bicep Curls

- 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 3 sets | 8-10ea
3b. Dumbbell Lying Skull Crusher 3 sets | 10-12

- On a flat bench with your arm extended and palm facing in
- Keeping a slight bend at your elbow, Lower dumbbell to your sides opening your chest
- Bring dumbbell back to the top squeezing your chest

Dumbbell Single Arm Chest Fly

- 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

- Hold the rope with your palms facing each other 
- Keep your core engaged
-Curl the rope up toward the shoulders, engaging your biceps
- Pause at the top and lower the weight slowly to starting position

Cable Rope Curls

W5/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

Lizbeth

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?

Jacquie

W2/D1 Legs (Glute Focused)

Karina Blandon

W2/D2 Shoulders and Back

Priscilla Quinonez

Suzanne

Murdered. Feel like I am going to throw up

Amanda

W2/D3 Legs (Quads and Glutes)

I struggle with a couple because I’m too short 😣

Arms burning sooo good❤️‍🔥❤️‍🔥

Georgia

W2/D4 Chest and Arms

I like that there was a leg curl machine involved, felt safe

W3/D1 Legs (Glutes Focused)

Emily Pearce

Renata C

W3/D2 Shoulders and Back

My lower back started to hurt. Any suggestions why? Had to stop in the middle of the superset.

Great workouts i just would love to see some calves series included 🫶🏼🫶🏼

The superset took me by absolute surprise. Amazing set, legs were jelly.

Paige

W3/D3 (Quads and Glutes)

W3/D4 Chest and Arms

Laura

Melissa

W4/D1 Legs (Glutes Focused)

Ekaterina

Running late this morning so changed a few SA exercises to regular ones

W4/D2 Shoulders and Back

W4/D3 Legs (Quads and Glutes)

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

W4/D4 Chest and Arms

Always loved your workouts! Been ever since I found you on instagram you’ve been goals! So happy to be doing your program!

Chayryl

W5/D1 Legs (Glute Focused)

W5/D2 Shoulders and Back

After a whole day of contemplation, I made it and loved every minute of it! I like the landmine versions ( I make a home set up with my barbell and a corner with a yoga mat!

Victoria

W5/D3 Legs (Quads and Glutes)

This workout looks easy but it’s not 😅

W6/D1 Legs (Glutes Focused)

My heart is pumping! Loved it! I’m working out at home, so I did a landmine row instead of the cable row!

Great lift! I am not sure if it could be moved around but if you’re using the same equipment for a couple different lifts is it possible to move them around in the workout? For example, going from the bar to benches for me is halfway across the gym. Just like to try and keep the same space! Totally ok if it can’t be changed!

Claire

W6/D2 Shoulders and Back

Alma

W6/D3 Legs (Quads and Glutes)

I loved this program it taught me so much I didn’t know about movements! It had been awhile since I have been in a normal gym so this was great :)

W5/D4 Chest and Arms

Community

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